Comparing Nutrients in 5 ounces Red Sweet Peppers VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Red Sweet Peppers	Dried Butternuts	Recommended Dietary Allowance
Energy	1.27% 37kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.57% 8.55g	13% 17g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	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	4.4% 3.2g	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	% 2.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	24.7% 223μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.67% 1.4mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.61μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.3% 65.2μg	23.4% 94μg	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	201% 181mg	5.04% 4.54mg	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	15% 2.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Dried Butternuts	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	71% 0.64mg	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	7.6% 0.61mg	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	404% 9.3mg	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	5.26% 37mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sweet Peppers VS Dried Butternuts per 5 oz

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

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

• 5 ounces of Red Sweet Peppers have 26.2 times more Vitamin A and 39.9 times more Vitamin C than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 7.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Red Sweet Peppers.
• Both Red Sweet Peppers and Dried Butternuts provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Red Sweet Peppers as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Red Sweet Peppers have 27.6 times more Water than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 7.6 times more Calcium, 26.5 times more Copper, 9.3 times more Iron, 19.8 times more Magnesium, 58.6 times more Manganese, 17.2 times more Phosphorus, 2 times more Potassium, 172 times more Selenium and 12.5 times more Zinc than Raw Red Sweet Peppers.
• 5 ounces of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Butternuts contain 23.5 times more Energy, 189.9 times more Fat, 22.1 times more Saturated Fat, 155.7 times more Omega 3, 337.3 times more Omega 6, 2 times more Carbohydrate, 2.2 times more Fiber and 25.2 times more Protein than Raw Red Sweet Peppers.
• 5 ounces of Red Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein