Comparing Nutrients in 1 pound Brazilnuts VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Brazilnuts	Red Sweet Peppers	Recommended Dietary Allowance
Energy	103% 2989kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	21% 27.4g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	26.3% 19g	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	0% 0g	14% 10.3g	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	% 0g	% 8.8g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	25% 9.53g	38g per day for Men 19-50 years
Protein	116% 65g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	79% 712μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	52% 209μg	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	3.53% 3.18mg	644% 579mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	47.8% 7.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	72.6% 726mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	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	138% 11mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	22% 0.51mg	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	470% 3289mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Red Sweet Peppers per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Red Sweet Peppers:

• 1 pound of Brazilnuts has 11.4 times more Vitamin B1 and 3.6 times more Vitamin E than Red Sweet Peppers.
• While 1 lb of Raw Red Sweet Peppers contains more Vitamin A, 2.4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 2.1 times more Vitamin B9, 182.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Red Sweet Peppers:

• 1 pound of Brazilnuts has 22.9 times more Calcium, 102.5 times more Copper, 5.7 times more Iron, 31.3 times more Magnesium, 10.9 times more Manganese, 27.9 times more Phosphorus, 3.1 times more Potassium, 19170 times more Selenium and 16.2 times more Zinc than Red Sweet Peppers.
• While 1 lb of Raw Red Sweet Peppers contains 27 times more Water than Dried Brazilnuts.
• 1 pound of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 25.3 times more Energy, 223.7 times more Fat, 273.5 times more Saturated Fat, 243.6 times more Omega 6, 1.9 times more Carbohydrate, 3.6 times more Fiber and 14.5 times more Protein than Red Sweet Peppers.
• While 1 lb of Raw Red Sweet Peppers contains 1.6 times more Omega 3, 1.8 times more Sugars and more Fructose than Dried Brazilnuts.
• 1 pound of Red Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein