Comparing Nutrients in 14 ounces Blanched Almonds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Paprika	15%	30%	55%

Macro Nutrients

	Blanched Almonds	Paprika	Recommended Dietary Allowance
Energy	80.7% 2342kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	52.7% 51g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	289% 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	57% 74g	165% 214g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 3.2g	g per day for Men 19-50 years
Fiber	103% 39.3g	365% 139g	38g per day for Men 19-50 years
Protein	152% 85g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	63% 0.76mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	199% 9.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	654% 8.5mg	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	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	628% 94mg	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

	Blanched Almonds	Paprika	Recommended Dietary Allowance
Calcium	94% 937mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	1049% 84mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	274% 6.3mg	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	178% 1246mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	266% 9049mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	156% 17mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.2% 44.6g	3700g per day for Men 19-50 years

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

• Paprika Spice contains more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 8 times more Vitamin B5, 18.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Paprika Spice have similar amounts of Vitamin B9 and Vitamin E per 14 oz.
• Both Blanched Almonds as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Paprika:

• Blanched Almonds have 1.4 times more Copper, 1.5 times more Magnesium and 1.5 times more Phosphorus than Paprika Spice.
• While Paprika Spice contains 6.4 times more Iron, 3.5 times more Potassium, 2 times more Selenium, 3.6 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Paprika Spice have similar amounts of Calcium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 2.1 times more Energy, 4.1 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 113.3 times more Omega 3, 2.9 times more Carbohydrate, 2.2 times more Sugars, more Fructose and 3.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.