Comparing Nutrients in 1 kilogram Red Sweet Peppers VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Red Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Energy	8.97% 260kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	179% 57g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	258% 335g	130g per day for Men 19-50 years
Sugars	58% 42g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	31% 22.6g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 19.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	NA	38g per day for Men 19-50 years
Protein	17.7% 9.9g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	174% 1570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.8mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.2% 4.27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	115% 460μg	283% 1130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1419% 1277mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	105% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7% 70mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	744% 6.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53.8% 4.3mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	583% 13.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25% 922g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sweet Peppers VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Sweet Peppers versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Sweet Peppers vs Dried Beechnuts:

• 1 kilogram of Red Sweet Peppers has more Vitamin A and 8.2 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 5.6 times more Vitamin B1, 4.4 times more Vitamin B2, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Dried Beechnuts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Red Sweet Peppers as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Red Sweet Peppers vs Dried Beechnuts:

• 1 kilogram of Red Sweet Peppers has more Magnesium, more Phosphorus and 14 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 39.4 times more Copper, 5.7 times more Iron, 12 times more Manganese, 4.8 times more Potassium, 9.5 times more Sodium and 1.4 times more Zinc than Raw Red Sweet Peppers.
• 1 kilogram of Red Sweet Peppers lack sufficient amounts of Copper
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Red Sweet Peppers as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 22.2 times more Energy, 166.7 times more Fat, 96.9 times more Saturated Fat, 30.4 times more Omega 3, 183.9 times more Omega 6, 5.6 times more Carbohydrate and 6.3 times more Protein than Raw Red Sweet Peppers.
• 1 kilogram of Red Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein