Comparing Nutrients in 100 calories Almonds VS Sun-dried Chile Peppers

Weight per 100 calories

• Almonds: 17.3g
• Sun-dried Chile Peppers: 31g

Almonds have 1.8 times more energy per 100g than Sun-dried Chile Peppers. It has very high energy density when compared to other foods. Sun-dried Hot Chile Peppers having high energy density.

Which food has more nutrients per 100 calories - Almonds or Sun-dried Chile Peppers?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.85% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	17.5% 12.7g	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	0.026% 0.019g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	23.3% 8.86g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.4% 409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	3.94% 15.7μg	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	10.8% 9.7mg	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	29.5% 4.43mg	6.46% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28% 33.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	7.8% 0.07mg	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	8% 0.64mg	23.3% 1.86mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	6.47% 27mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	11% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.96% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.86% 0.31mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.06% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Sun-dried Chile Peppers:

• Almonds have 1.4 times more Vitamin B1 and 4.6 times more Vitamin E than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain more Vitamin A, 1.9 times more Vitamin B2, 4.3 times more Vitamin B3, 3.6 times more Vitamin B5, 10.6 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Sun-dried Chile Peppers:

• Almonds have 3.3 times more Calcium, 2.5 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 1.7 times more Zinc than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 2.9 times more Iron, 4.6 times more Potassium, 1.5 times more Selenium and 162.6 times more Sodium than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 4.8 times more Fat, 2.6 times more Saturated Fat and 2.3 times more Omega 6 than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 5.8 times more Carbohydrate, 16.9 times more Sugars and 4.1 times more Fiber than Almonds.
• Both Almonds and Sun-dried Hot Chile Peppers have similar amounts of Energy and Protein per 100 kcal.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.