Comparing Nutrients in 14 ounces Almonds VS 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	79.2% 2298kcal	44.3% 1286kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	23.8% 23g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	71.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	213% 277g	130g per day for Men 19-50 years
Sugars	24% 17.3g	225% 163g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	300% 114g	38g per day for Men 19-50 years
Protein	150% 84g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	368% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	215% 34.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	50.6% 202μg	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	138% 125mg	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	678% 102mg	83% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	358% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	107% 1068mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	101% 0.9mg	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	184% 14.7mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	142% 3.26mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	218% 7422mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.77% 28.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Sun-dried Chile Peppers:

• Almonds have 2.5 times more Vitamin B1 and 8.2 times more Vitamin E than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain more Vitamin A, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Sun-dried Hot Chile Peppers have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Sun-dried Chile Peppers:

• Almonds have 6 times more Calcium, 4.5 times more Copper, 3.1 times more Magnesium, 2.7 times more Manganese, 3 times more Phosphorus and 3.1 times more Zinc than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 1.6 times more Iron, 2.6 times more Potassium and 91 times more Sodium than Almonds.
• Both Almonds and Sun-dried Hot Chile Peppers have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.8 times more Energy, 8.6 times more Fat, 4.7 times more Saturated Fat, 4 times more Omega 6 and 2 times more Protein than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 7.7 times more Omega 3, 3.2 times more Carbohydrate, 9.4 times more Sugars and 2.3 times more Fiber than Almonds.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.