Comparing Nutrients in 14 ounces Almonds VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Almonds	Green Sweet Peppers	Recommended Dietary Allowance
Energy	79.2% 2298kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	1.26% 0.21g	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	14% 18.4g	130g per day for Men 19-50 years
Sugars	24% 17.3g	13% 9.53g	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	6.13% 4.45g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0.44g	g per day for Men 19-50 years
Fiber	131% 49.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	150% 84g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	9.92% 39.7μg	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	355% 319mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	107% 1068mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	21% 0.48mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Green Sweet Peppers:

• Almonds have 3.6 times more Vitamin B1, 40.6 times more Vitamin B2, 7.5 times more Vitamin B3, 4.8 times more Vitamin B5, more Vitamin B7, 4.4 times more Vitamin B9 and 69.3 times more Vitamin E than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Green Sweet Peppers:

• Almonds have 26.9 times more Calcium, 15.6 times more Copper, 10.9 times more Iron, 27 times more Magnesium, 17.9 times more Manganese, 24.1 times more Phosphorus, 4.2 times more Potassium, more Selenium and 24 times more Zinc than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 21.3 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 29 times more Energy, 293.7 times more Fat, 65.6 times more Saturated Fat, 228.2 times more Omega 6, 4.6 times more Carbohydrate, 1.8 times more Sugars, 7.4 times more Fiber and 24.6 times more Protein than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 10.2 times more Fructose than Almonds.
• Both Almonds as well as Raw Green Sweet Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.