Comparing Nutrients in 5 ounces Brazilnuts VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Brazilnuts	Red Sweet Peppers	Recommended Dietary Allowance
Energy	32.2% 934kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	6.57% 8.55g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	8.2% 5.95g	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	0% 0g	4.4% 3.2g	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	% 0g	% 2.75g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 0g	g per day for Men 19-50 years
Fiber	28% 10.6g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.7% 223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	8.67% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2% 0.61μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	16.3% 65.2μg	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	1.1% 0.99mg	201% 181mg	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	53.4% 8mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	22.7% 227mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	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% 3.44mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	127% 533mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.73mg	6.9% 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	147% 1028mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Red Sweet Peppers per 5 oz

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

Lets compare vitamin content per 5 ounces of Brazilnuts vs Red Sweet Peppers:

• 5 ounces of Brazilnuts have 11.4 times more Vitamin B1 and 3.6 times more Vitamin E than Red Sweet Peppers.
• While 5 oz of Raw Red Sweet Peppers contain more Vitamin A, 2.4 times more Vitamin B2, 3.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 2.1 times more Vitamin B9, 182.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brazilnuts vs Red Sweet Peppers:

• 5 ounces of Brazilnuts have 22.9 times more Calcium, 102.5 times more Copper, 5.7 times more Iron, 31.3 times more Magnesium, 10.9 times more Manganese, 27.9 times more Phosphorus, 3.1 times more Potassium, 19170 times more Selenium and 16.2 times more Zinc than Red Sweet Peppers.
• While 5 oz of Raw Red Sweet Peppers contain 27 times more Water than Dried Brazilnuts.
• 5 ounces of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 25.3 times more Energy, 223.7 times more Fat, 273.5 times more Saturated Fat, 243.6 times more Omega 6, 1.9 times more Carbohydrate, 3.6 times more Fiber and 14.5 times more Protein than Red Sweet Peppers.
• While 5 oz of Raw Red Sweet Peppers contain 1.6 times more Omega 3, 1.8 times more Sugars and more Fructose than Dried Brazilnuts.
• 5 ounces of Red Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein