Comparing Nutrients in 14 ounces Almonds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Paprika	15%	30%	55%

Macro Nutrients

	Almonds	Paprika	Recommended Dietary Allowance
Energy	79.2% 2298kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	171% 29g	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	165% 214g	130g per day for Men 19-50 years
Sugars	24% 17.3g	56.6% 41g	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	36.7% 26.6g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 3.2g	g per day for Men 19-50 years
Fiber	131% 49.6g	365% 139g	38g per day for Men 19-50 years
Protein	150% 84g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Almonds	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	1086% 9775μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	199% 9.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	654% 8.5mg	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	48.6% 194μg	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	3.97% 3.57mg	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	770% 115mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Paprika	Recommended Dietary Allowance
Calcium	107% 1068mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	314% 2.83mg	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	1049% 84mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	274% 6.3mg	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	178% 1246mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	266% 9049mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	156% 17mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.2% 44.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Paprika:

• Paprika Spice contains more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B3, 5.3 times more Vitamin B5, 15.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Paprika Spice have similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 14 oz.
• Both Almonds as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Paprika:

• Almonds have 1.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Paprika Spice.
• While Paprika Spice contains 5.7 times more Iron, 3.1 times more Potassium, 1.5 times more Selenium, 68 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Paprika Spice have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.1 times more Energy, 3.9 times more Fat, 1.8 times more Saturated Fat, 1.7 times more Omega 6 and 1.5 times more Protein than Paprika Spice.
• While Paprika Spice contains 151 times more Omega 3, 2.5 times more Carbohydrate, 2.4 times more Sugars, 61 times more Fructose and 2.8 times more Fiber than Almonds.
• Both Almonds as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.