Comparing Nutrients in 100 grams Brazilnuts VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Brazilnuts	Green Sweet Peppers	Recommended Dietary Allowance
Energy	22.7% 659kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	3.57% 4.64g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	3.3% 2.4g	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	1.54% 1.12g	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	% 1.16g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 0.11g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	2.5% 10μg	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	0.78% 0.7mg	89.3% 80.4mg	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	37.7% 5.65mg	2.47% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.17% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	16% 160mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	7.33% 0.066mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	30.4% 2.43mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	5.3% 0.12mg	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	104% 725mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Green Sweet Peppers per 100 g

Compare the macro and micronutrient content in 100 g of Brazilnuts versus 100 g of Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brazilnuts vs Green Sweet Peppers:

• 100 grams of Brazilnuts have 10.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B5, 2.2 times more Vitamin B9 and 15.3 times more Vitamin E than Green Sweet Peppers.
• While 100 g of Raw Green Sweet Peppers contain more Vitamin A, 1.6 times more Vitamin B3, 2.2 times more Vitamin B6, 114.9 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• 100 grams of Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Dried Brazilnuts as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Green Sweet Peppers:

• 100 grams of Brazilnuts have 16 times more Calcium, 26.4 times more Copper, 7.1 times more Iron, 37.6 times more Magnesium, 10 times more Manganese, 36.3 times more Phosphorus, 3.8 times more Potassium, more Selenium and 31.2 times more Zinc than Green Sweet Peppers.
• While 100 g of Raw Green Sweet Peppers contain 27.5 times more Water than Dried Brazilnuts.
• 100 grams of Green Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 33 times more Energy, 394.7 times more Fat, 278.2 times more Saturated Fat, 4.5 times more Omega 3, 451.2 times more Omega 6, 2.5 times more Carbohydrate, 4.4 times more Fiber and 16.7 times more Protein than Green Sweet Peppers.
• Both Brazilnuts and Green Sweet Peppers offer comparable quantities of Sugars per 100 grams.
• 100 grams of Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein