Comparing Nutrients in 5 ounces Green Sweet Peppers VS Dried Beechnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Green Sweet Peppers have more Vitamin A and 5.2 times more Vitamin C than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 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 Raw Green Sweet Peppers.
• 5 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Green Sweet Peppers as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Green Sweet Peppers have more Magnesium, more Phosphorus and 14.2 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 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 Raw Green Sweet Peppers.
• 5 ounces of Green Sweet Peppers lack sufficient amounts of Zinc
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Green Sweet Peppers as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 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 Raw Green Sweet Peppers.
• 5 ounces of Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein