Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Oil Roasted Almonds	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	83% 2409kcal	43.5% 1262kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	70.7% 68.5g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	40.4% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	164% 2.6g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	180% 30.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	173% 225g	130g per day for Men 19-50 years
Sugars	25% 18g	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	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	284% 108g	38g per day for Men 19-50 years
Protein	150% 84.3g	85% 47.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	918% 8259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	216% 34.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	748% 9.72mg	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	26.8% 107μg	105% 421μg	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	337% 303mg	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	687% 103mg	789% 118mg	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

	Oil Roasted Almonds	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	115% 1155mg	58.7% 587mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	164% 1.5mg	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	183% 14.6mg	387% 31mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	345% 7.94mg	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	264% 1850mg	166% 1163mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	235% 7993mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	89.5% 9.84mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Red or Cayenne Pepper per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Red or Cayenne Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Red or Cayenne Pepper:

• 14 oz of Red or Cayenne Pepper Spice contain more Vitamin A, 3.6 times more Vitamin B1, 2.4 times more Vitamin B3, 20.8 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Red or Cayenne Pepper provide similar amounts of Vitamin B2 and Vitamin E per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Red or Cayenne Pepper:

• 14 ounces of Oil Roasted Almonds have 2 times more Calcium, 2.6 times more Copper, 1.8 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus and 1.2 times more Zinc than Red or Cayenne Pepper.
• While 14 oz of Red or Cayenne Pepper Spice contain 2.1 times more Iron, 2.9 times more Potassium, 2.1 times more Selenium and 30 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.9 times more Energy, 3.2 times more Fat, 1.3 times more Saturated Fat, 1.8 times more Omega 6 and 1.8 times more Protein than Red or Cayenne Pepper.
• While 14 oz of Red or Cayenne Pepper Spice contain more Omega 3, 3.2 times more Carbohydrate, 2.3 times more Sugars and 2.6 times more Fiber than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3