Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Red Sweet Peppers	11%	6%	83%

Macro Nutrients

	Blanched Almonds	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Energy	80.7% 2342kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	24% 17.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	152% 85g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	65% 583μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	16% 63.5μg	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	754% 679mg	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	628% 94mg	43.7% 6.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Red Sweet Peppers	Recommended Dietary Allowance
Calcium	94% 937mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	28.7% 0.26mg	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	163% 13mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	20% 0.46mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.85% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Red Sweet Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Boiled Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Boiled Red Sweet Peppers:

• 14 ounces of Blanched Almonds have 3.2 times more Vitamin B1, 23.7 times more Vitamin B2, 7.3 times more Vitamin B3, 4 times more Vitamin B5, 3.1 times more Vitamin B9 and 14.4 times more Vitamin E than Boiled Red Sweet Peppers.
• While 14 oz of Boiled and Drained Red Sweet Peppers contain more Vitamin A, 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Boiled Red Sweet Peppers have insufficient amounts of Vitamin B5
• Both Blanched Almonds as well as Boiled and Drained Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Boiled Red Sweet Peppers:

• 14 ounces of Blanched Almonds have 26.2 times more Calcium, 15.8 times more Copper, 7.1 times more Iron, 26.8 times more Magnesium, 16 times more Manganese, 26.7 times more Phosphorus, 4 times more Potassium, 10.7 times more Selenium and 24.8 times more Zinc than Boiled Red Sweet Peppers.
• While 14 oz of Boiled and Drained Red Sweet Peppers contain 20.4 times more Water than Blanched Almonds.
• 14 ounces of Boiled Red Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 21.1 times more Energy, 262.6 times more Fat, 136.3 times more Saturated Fat, 128.8 times more Omega 6, 2.8 times more Carbohydrate, 8.3 times more Fiber and 23.3 times more Protein than Boiled Red Sweet Peppers.
• Both Blanched Almonds and Boiled Red Sweet Peppers offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Boiled Red Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein
• Both Blanched Almonds as well as Boiled and Drained Red Sweet Peppers provide inadequate amounts of Omega 3 in 14 ounces.