Comparing Nutrients in 7 ounces Dried Red Sweet Peppers VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Dried Red Sweet Peppers	Dried Butternuts	Recommended Dietary Allowance
Energy	21.5% 623kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	394% 67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	18.4% 24g	130g per day for Men 19-50 years
Sugars	112% 81g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	111% 42.3g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	852% 7666μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.4mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	85.5% 1.1mg	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	114% 454μg	32.7% 131μg	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	4189% 3770mg	7.06% 6.35mg	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% 7.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Dried Butternuts	Recommended Dietary Allowance
Calcium	26.6% 266mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	99% 0.89mg	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	258% 20.6mg	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	164% 3.76mg	566% 13mg	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	93% 649mg	126% 885mg	700mg per day for Men 19-50 years
Potassium	185% 6291mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	25.5% 383mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Red Sweet Peppers VS Dried Butternuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Red Sweet Peppers versus 7 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Red Sweet Peppers vs Dried Butternuts:

• 7 ounces of Dried Red Sweet Peppers have 643.8 times more Vitamin A, 3.1 times more Vitamin B1, 8.1 times more Vitamin B2, 7.1 times more Vitamin B3, 4 times more Vitamin B6, 3.5 times more Vitamin B9 and 593.8 times more Vitamin C than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.3 times more Vitamin B5 than Freeze-dried Red Sweet Peppers.
• 7 ounces of Dried Butternuts have insufficient amounts of Vitamin A
• Both Freeze-dried Red Sweet Peppers as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Red Sweet Peppers vs Dried Butternuts:

• 7 ounces of Dried Red Sweet Peppers have 2.5 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 7.5 times more Potassium and 193 times more Sodium than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.3 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus, 4.6 times more Selenium and 1.3 times more Zinc than Freeze-dried Red Sweet Peppers.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Red Sweet Peppers have 5.7 times more Carbohydrate and 4.5 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 1.9 times more Energy, 19 times more Fat, 2.9 times more Saturated Fat, 60.1 times more Omega 3, 23.1 times more Omega 6 and 1.4 times more Protein than Freeze-dried Red Sweet Peppers.