Comparing Nutrients in 300 calories Yellow Sweet Peppers VS Dried Beechnuts

Weight per 300 calories

• Yellow Sweet Peppers: 1111g
• Dried Beechnuts: 52g

Dried Beechnuts have 21.3 times more energy per unit of mass than Raw Yellow Sweet Peppers, which is very high in comparison to other foods. Yellow Sweet Peppers having very low energy density.

Discover which food has more nutrients per 300 calories - Yellow Sweet Peppers or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.33g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	NA	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	NA	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.2g	13.4% 17.4g	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	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	20% 11g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	17% 5.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.2% 289μg	14.7% 59μg	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	2265% 2039mg	8.97% 8.07mg	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	12.2% 122mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	38.8% 0.35mg	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	64% 5.1mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	30.4% 0.7mg	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	38% 267mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	69.3% 2356mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.2mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	27.6% 1022g	0.093% 3.44g	3700g per day for Men 19-50 years

Yellow Sweet Peppers VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Yellow Sweet Peppers or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Yellow Sweet Peppers vs Dried Beechnuts:

• 300 calories of Yellow Sweet Peppers have more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B2, 21.6 times more Vitamin B3, 3.9 times more Vitamin B5, 5.2 times more Vitamin B6, 4.9 times more Vitamin B9 and 252.6 times more Vitamin C than Dried Beechnuts.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Yellow Sweet Peppers as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Yellow Sweet Peppers vs Dried Beechnuts:

• 300 calories of Yellow Sweet Peppers have 234.7 times more Calcium, 3.4 times more Copper, 4 times more Iron, more Magnesium, 1.9 times more Manganese, more Phosphorus, 4.4 times more Potassium, 10.1 times more Zinc and 297.4 times more Water than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Yellow Sweet Peppers have 4 times more Carbohydrate and 3.4 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 11.2 times more Fat and 8.6 times more Saturated Fat than Raw Yellow Sweet Peppers.
• Both Yellow Sweet Peppers and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein