Comparing Nutrients in 14 ounces Blanched Almonds VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Black Pepper	13%	9%	78%

Macro Nutrients

	Blanched Almonds	Black Pepper	Recommended Dietary Allowance
Energy	80.7% 2342kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	37.7% 0.6g	1.6g per day for Men 19-50 years
Omega 6	289% 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	57% 74g	195% 254g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0.079g	g per day for Men 19-50 years
Fiber	103% 39.3g	264% 100g	38g per day for Men 19-50 years
Protein	152% 85g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	63% 0.76mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	89% 1.15mg	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	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	628% 94mg	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

	Blanched Almonds	Black Pepper	Recommended Dietary Allowance
Calcium	94% 937mg	176% 1758mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	482% 38.5mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	162% 679mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	2201% 50.6mg	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	89.6% 627mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	155% 5275mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.34% 49.5g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.8 times more Vitamin B1, 4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.9 times more Vitamin B9 and 22.8 times more Vitamin E than Black Pepper Spices.
• While Black Pepper Spices contain more Vitamin A, 4.5 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Black Pepper:

• Blanched Almonds have 1.6 times more Magnesium, 3 times more Phosphorus and 2.5 times more Zinc than Black Pepper Spices.
• While Black Pepper Spices contain 1.9 times more Calcium, 1.3 times more Copper, 3 times more Iron, 6.9 times more Manganese, 2 times more Potassium and 1.5 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Black Pepper Spices have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 2.4 times more Energy, 16.1 times more Fat, 2.8 times more Saturated Fat, 17.8 times more Omega 6, 7.2 times more Sugars and 2.1 times more Protein than Black Pepper Spices.
• While Black Pepper Spices contain 38 times more Omega 3, 3.4 times more Carbohydrate and 2.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Black Pepper Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.