Comparing Nutrients in 1 pound 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	4.07% 118kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	81% 26g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	117% 152g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	14% 10.3g	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	% 8.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	8% 4.5g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	79% 712μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.3mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.46% 1.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52% 209μg	128% 513μg	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	644% 579mg	78% 70.3mg	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	47.8% 7.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	338% 3.04mg	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	24.4% 1.95mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	264% 6.1mg	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	17% 118mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.81% 30g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Sweet Peppers has more Vitamin A and 8.2 times more Vitamin C than Dried Beechnuts.
• While 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Red Sweet Peppers has more Magnesium, more Phosphorus and 14 times more Water than Dried Beechnuts.
• While 1 lb 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 pound of Red Sweet Peppers lack sufficient amounts of Copper
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound of Red Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein