Comparing Nutrients in 5 ounces Brazilnuts VS Yellow Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Brazilnuts	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	32.2% 934kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	71.5% 23g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	NA	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	6.9% 8.96g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.17% 0.65μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	9.2% 37μg	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	289% 260mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	22.7% 227mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	275% 2.47mg	17% 0.15mg	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	8.15% 0.65mg	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	7.2% 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	147% 1028mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	4941% 2717μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	3.53% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Yellow Sweet Peppers per 5 oz

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

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

• 5 ounces of Brazilnuts have 22 times more Vitamin B1 and 1.4 times more Vitamin B2 than Yellow Sweet Peppers.
• While 5 oz of Raw Yellow Sweet Peppers contain 3 times more Vitamin B3, 1.7 times more Vitamin B6 and 262.1 times more Vitamin C than Dried Brazilnuts.
• Both Brazilnuts and Yellow Sweet Peppers provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• 5 ounces of Yellow Sweet Peppers have insufficient amounts of Vitamin B2
• Both Dried Brazilnuts as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Brazilnuts have 14.5 times more Calcium, 16.3 times more Copper, 5.3 times more Iron, 31.3 times more Magnesium, 10.5 times more Manganese, 30.2 times more Phosphorus, 3.1 times more Potassium, 6390 times more Selenium and 23.9 times more Zinc than Yellow Sweet Peppers.
• While 5 oz of Raw Yellow Sweet Peppers contain 26.9 times more Water than Dried Brazilnuts.
• 5 ounces of Yellow Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brazilnuts have 24.4 times more Energy, 319.5 times more Fat, 520.5 times more Saturated Fat, 1.9 times more Carbohydrate, 8.3 times more Fiber and 14.3 times more Protein than Yellow Sweet Peppers.
• 5 ounces of Yellow Sweet Peppers provide inadequate amounts of Energy and Protein