Comparing Nutrients in 100 grams 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	0.9% 26kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.64% 6.03g	9.27% 12g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	3.1% 2.26g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	17.4% 157μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.1% 0.98mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.34% 0.32mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.42% 0.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.5% 46μg	16.5% 66μg	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	142% 128mg	3.56% 3.2mg	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	10.5% 1.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Dried Butternuts	Recommended Dietary Allowance
Calcium	0.7% 7mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	50% 0.45mg	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	5.38% 0.43mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	285% 6.56mg	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	3.7% 26mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sweet Peppers VS Dried Butternuts per 100 g

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

Lets compare vitamin content per 100 grams of Red Sweet Peppers vs Dried Butternuts:

• 100 grams of Red Sweet Peppers have 26.2 times more Vitamin A and 39.9 times more Vitamin C than Dried Butternuts.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Red Sweet Peppers vs Dried Butternuts:

• 100 grams of Red Sweet Peppers have 27.6 times more Water than Dried Butternuts.
• While 100 g 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.
• 100 grams of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g 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.
• 100 grams of Red Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein