Comparing Nutrients in 5 ounces Dried Beechnuts VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Dried Beechnuts	Green Sweet Peppers	Recommended Dietary Allowance
Energy	28% 816kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	5.06% 6.58g	130g per day for Men 19-50 years
Sugars	NA	4.7% 3.4g	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	2.2% 1.6g	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	% 1.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	NA	6.34% 2.4g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	2.18% 1.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	3.54% 14μg	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	24.4% 22mg	127% 114mg	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	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.74% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	10.4% 0.094mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.071% 2.83μg	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	43.6% 3.5mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	7.5% 0.17mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	7.3% 248mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Green Sweet Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Green Sweet Peppers:

• 5 ounces of Dried Beechnuts have 5.3 times more Vitamin B1, 13.3 times more Vitamin B2, 1.8 times more Vitamin B3, 9.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 11.3 times more Vitamin B9 than Green Sweet Peppers.
• While 5 oz of Raw Green Sweet Peppers contain more Vitamin A and 5.2 times more Vitamin C than Dried Beechnuts.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• 5 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Dried Beechnuts as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Green Sweet Peppers:

• 5 ounces of Dried Beechnuts have 10.2 times more Copper, 7.2 times more Iron, 11 times more Manganese, 5.8 times more Potassium, 12.7 times more Sodium and 2.8 times more Zinc than Green Sweet Peppers.
• While 5 oz of Raw Green Sweet Peppers contain more Magnesium, more Phosphorus and 14.2 times more Water than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 5 ounces of Green Sweet Peppers lack sufficient amounts of Zinc
• Both Dried Beechnuts as well as Raw Green Sweet Peppers lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 28.8 times more Energy, 294.1 times more Fat, 98.6 times more Saturated Fat, 212.5 times more Omega 3, 340.6 times more Omega 6, 7.2 times more Carbohydrate and 7.2 times more Protein than Green Sweet Peppers.
• 5 ounces of Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein