Comparing Nutrients in 1 pound Red Sweet Peppers VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Red Sweet Peppers	Dried Butternuts	Recommended Dietary Allowance
Energy	4.07% 118kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	900% 153g	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	42% 54.7g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	8% 4.5g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	79% 712μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.3mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	1294% 29.8mg	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	289% 2023mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	129% 14mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.41% 15g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Sweet Peppers has 26.2 times more Vitamin A and 39.9 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 7.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Dried Butternuts provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Red Sweet Peppers as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Sweet Peppers has 27.6 times more Water than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 7.6 times more Calcium, 26.5 times more Copper, 9.3 times more Iron, 19.8 times more Magnesium, 58.6 times more Manganese, 17.2 times more Phosphorus, 2 times more Potassium, 172 times more Selenium and 12.5 times more Zinc than Raw Red Sweet Peppers.
• 1 pound of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Butternuts contains 23.5 times more Energy, 189.9 times more Fat, 22.1 times more Saturated Fat, 155.7 times more Omega 3, 337.3 times more Omega 6, 2 times more Carbohydrate, 2.2 times more Fiber and 25.2 times more Protein than Raw Red Sweet Peppers.
• 1 pound of Red Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein