Comparing Nutrients in 5 ounces Dried Beechnuts VS Sauteed Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Sauteed Red Sweet Peppers	3%	79%	18%

Macro Nutrients

	Dried Beechnuts	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Energy	28% 816kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	68.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	41.2% 7g	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	7.16% 9.3g	130g per day for Men 19-50 years
Sugars	NA	8.37% 6.07g	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	4.5% 3.27g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.085g	g per day for Men 19-50 years
Fiber	NA	6.7% 2.55g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.7% 196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	0.71% 2.83μg	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	256% 231mg	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	29% 4.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.4% 23.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	2.68% 0.024mg	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	43.6% 3.5mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	7.1% 0.16mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Sauteed Red Sweet Peppers per 5 oz

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

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

• 5 ounces of Dried Beechnuts have 5.4 times more Vitamin B1, 3.4 times more Vitamin B2, 3.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 56.5 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• While 5 oz of Sauteed Red Sweet Peppers contain more Vitamin A and 10.5 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Sauteed Red Sweet Peppers provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• 5 ounces of Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B9
• Both Dried Beechnuts as well as Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Dried Beechnuts have 39.4 times more Copper, 5.2 times more Iron, 11.7 times more Manganese, 5.3 times more Potassium, 1.8 times more Sodium and 2.4 times more Zinc than Sauteed Red Sweet Peppers.
• While 5 oz of Sauteed Red Sweet Peppers contain more Magnesium, more Phosphorus and 12 times more Water than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 5 ounces of Sauteed Red Sweet Peppers lack sufficient amounts of Copper and Zinc
• Both Dried Beechnuts as well as Sauteed Red Sweet Peppers lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 4.3 times more Energy, 3.9 times more Fat, 3.7 times more Saturated Fat, 2.2 times more Omega 3, 3.7 times more Omega 6, 5.1 times more Carbohydrate and 6 times more Protein than Sauteed Red Sweet Peppers.
• 5 ounces of Sauteed Red Sweet Peppers provide inadequate amounts of Protein