Comparing Nutrients in 5 ounces Black Pepper VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Black Pepper	Brazilnuts	Recommended Dietary Allowance
Energy	12.3% 356kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	4.76% 4.62g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	13% 16.6g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	4.56% 3.3g	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	0.45% 0.33g	0% 0g	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	% 0.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 3.3g	g per day for Men 19-50 years
Fiber	94% 36g	28% 10.6g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Brazilnuts	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	11% 0.14mg	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	6.02% 24μg	7.8% 31μg	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	0% 0mg	1.1% 0.99mg	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	9.83% 1.47mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 232μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Brazilnuts	Recommended Dietary Allowance
Calcium	62.8% 628mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	275% 2.47mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48.5μg	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	172% 13.8mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	786% 18mg	75.4% 1.73mg	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	32% 224mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Pepper VS Brazilnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Black Pepper vs Brazilnuts:

• 5 ounces of Black Pepper have more Vitamin A, 5.1 times more Vitamin B2, 3.9 times more Vitamin B3, 7.6 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 5.7 times more Vitamin B1, 1.3 times more Vitamin B9 and 5.4 times more Vitamin E than Black Pepper Spices.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Black Pepper Spices as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Black Pepper vs Brazilnuts:

• 5 ounces of Black Pepper have 2.8 times more Calcium, 4 times more Iron, 10.4 times more Manganese and 2 times more Potassium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.3 times more Copper, 2.2 times more Magnesium, 4.6 times more Phosphorus, 391.2 times more Selenium and 3.4 times more Zinc than Black Pepper Spices.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Pepper have 4.2 times more Omega 3, 5.4 times more Carbohydrate and 3.4 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.6 times more Energy, 20.6 times more Fat, 11.6 times more Saturated Fat, 35.1 times more Omega 6, 3.6 times more Sugars and 1.4 times more Protein than Black Pepper Spices.