Comparing Nutrients in 1 pound Dried Beechnuts VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Dried Beechnuts	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	90% 2613kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	137% 23.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.84g	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	6.76% 4.9g	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	% 4.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	21.5% 8.16g	38g per day for Men 19-50 years
Protein	50.2% 28g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	2.27% 9.07μg	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	78% 70.3mg	892% 803mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	8.57% 0.077mg	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	139% 11mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	12.2% 0.28mg	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	0% 0mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.81% 30g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sauteed Green Sweet Peppers per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Sauteed Green Sweet Peppers:

• 1 pound of Dried Beechnuts has 7.2 times more Vitamin B1, 7.7 times more Vitamin B2, 1.5 times more Vitamin B3, 8.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 56.5 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 1 lb of Sauteed Green Sweet Peppers contains 11.4 times more Vitamin C than Dried Beechnuts.
• 1 pound of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Sauteed Green Sweet Peppers:

• 1 pound of Dried Beechnuts has 39.4 times more Copper, 8.2 times more Iron, 21.6 times more Manganese, 7.6 times more Potassium, 2.2 times more Sodium and 6 times more Zinc than Sauteed Green Sweet Peppers.
• While 1 lb of Sauteed Green Sweet Peppers contains more Phosphorus and 12.5 times more Water than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Phosphorus
• 1 pound of Sauteed Green Sweet Peppers lack sufficient amounts of Copper and Zinc
• Both Dried Beechnuts as well as Sauteed Green Sweet Peppers lack sufficient amounts of Calcium and Magnesium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 5 times more Energy, 4.2 times more Fat, 3.6 times more Saturated Fat, 2.2 times more Omega 3, 3.6 times more Omega 6, 7.9 times more Carbohydrate and 7.9 times more Protein than Sauteed Green Sweet Peppers.
• 1 pound of Sauteed Green Sweet Peppers provide inadequate amounts of Protein