Comparing Nutrients in 14 ounces Dried Pasilla Peppers VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Pasilla Peppers	12%	36%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Pasilla Peppers	Blanched Almonds	Recommended Dietary Allowance
Energy	47.2% 1369kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	NA	49% 15.7g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	NA	0% 0g	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	280% 106g	103% 39.3g	38g per day for Men 19-50 years
Protein	87.5% 49g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Dried Pasilla Peppers	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	788% 7096μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	976% 12.7mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1291% 16.8mg	35% 0.46mg	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	169% 675μg	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	28.2% 25.4mg	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	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pasilla Peppers	Blanched Almonds	Recommended Dietary Allowance
Calcium	38.5% 385mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	453% 4.08mg	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	488% 39mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	273% 6.27mg	317% 7.3mg	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	151% 1060mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	259% 8819mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Pasilla Peppers vs Blanched Almonds:

• Dried Pasilla Peppers have more Vitamin A, 4.5 times more Vitamin B2, 2.1 times more Vitamin B3, 5.1 times more Vitamin B5, 36.8 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Dried Pasilla Peppers and Blanched Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Dried Pasilla Peppers as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Pasilla Peppers vs Blanched Almonds:

• Dried Pasilla Peppers have 3 times more Iron, 3.4 times more Potassium and 4.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Calcium, 2.4 times more Copper, 2.1 times more Magnesium, 1.8 times more Phosphorus and 2.1 times more Zinc than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers and Blanched Almonds have similar amounts of Manganese and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pasilla Peppers have 2.7 times more Carbohydrate and 2.7 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 3.3 times more Fat and 1.7 times more Protein than Dried Pasilla Peppers.
• Both Dried Pasilla Peppers as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.