Comparing Nutrients in 1 kilogram Yellow Sweet Peppers VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Yellow Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Energy	9.3% 270kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	179% 57g	32g per day for Men 19-50 years
Omega 3	NA	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	258% 335g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	NA	38g per day for Men 19-50 years
Protein	18% 10g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.3% 4.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65% 260μg	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	2039% 1835mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Calcium	11% 110mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	57.5% 4.6mg	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	51% 1.17mg	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	34.3% 240mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25% 920g	1.8% 66g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Yellow 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 Yellow Sweet Peppers vs Dried Beechnuts:

• 1 kilogram of Yellow Sweet Peppers has 11.8 times more Vitamin C than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 10.9 times more Vitamin B1, 14.8 times more Vitamin B2, 5.5 times more Vitamin B5, 4.1 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Dried Beechnuts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Yellow Sweet Peppers have insufficient amounts of Vitamin B2
• Both Raw Yellow Sweet Peppers as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Yellow Sweet Peppers has more Magnesium, more Phosphorus and 13.9 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 6.3 times more Copper, 5.3 times more Iron, 11.5 times more Manganese, 4.8 times more Potassium, 19 times more Sodium and 2.1 times more Zinc than Raw Yellow Sweet Peppers.
• 1 kilogram of Yellow Sweet Peppers lack sufficient amounts of Zinc
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Yellow 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 21.3 times more Energy, 238.1 times more Fat, 184.5 times more Saturated Fat, 5.3 times more Carbohydrate and 6.2 times more Protein than Raw Yellow Sweet Peppers.
• 1 kilogram of Yellow Sweet Peppers provide inadequate amounts of Energy and Protein