Comparing Nutrients in 14 ounces Almonds VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Black Pepper	13%	9%	78%

Macro Nutrients

	Almonds	Black Pepper	Recommended Dietary Allowance
Energy	79.2% 2298kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	16.2% 2.75g	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	195% 254g	130g per day for Men 19-50 years
Sugars	24% 17.3g	3.5% 2.54g	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	1.26% 0.91g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0.079g	g per day for Men 19-50 years
Fiber	131% 49.6g	264% 100g	38g per day for Men 19-50 years
Protein	150% 84g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	89% 1.15mg	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	17% 67.5μg	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	0% 0mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	541% 650μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Black Pepper	Recommended Dietary Allowance
Calcium	107% 1068mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	587% 5.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	482% 38.5mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	162% 679mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	2201% 50.6mg	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	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	155% 5275mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.34% 49.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Black Pepper:

• Almonds have 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B9 and 24.6 times more Vitamin E than Black Pepper Spices.
• While Black Pepper Spices contain more Vitamin A, 3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Black Pepper Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Black Pepper:

• Almonds have 1.6 times more Magnesium, 3 times more Phosphorus and 2.6 times more Zinc than Black Pepper Spices.
• While Black Pepper Spices contain 1.6 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 5.9 times more Manganese, 1.8 times more Potassium and 20 times more Sodium than Almonds.
• Both Almonds and Black Pepper Spices have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.3 times more Energy, 15.3 times more Fat, 2.7 times more Saturated Fat, 17.8 times more Omega 6, 6.8 times more Sugars and 2 times more Protein than Black Pepper Spices.
• While Black Pepper Spices contain 50.7 times more Omega 3, 3 times more Carbohydrate and 2 times more Fiber than Almonds.
• Both Almonds as well as Black Pepper Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.