Comparing Nutrients in 14 ounces Dried Red Sweet Peppers VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Red Sweet Peppers	Roasted Almonds	Recommended Dietary Allowance
Energy	43% 1246kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	5.54% 1.77g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	64% 83.4g	130g per day for Men 19-50 years
Sugars	223% 162g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	222% 84.5g	114% 43.3g	38g per day for Men 19-50 years
Protein	127% 71g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1704% 15332μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	397% 4.76mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	679% 8.82mg	41.5% 0.54mg	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	227% 909μg	54.6% 218μg	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	8379% 7541mg	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	106% 16mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	378% 453μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Roasted Almonds	Recommended Dietary Allowance
Calcium	53% 532mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	613% 5.5mg	485% 4.36mg	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	516% 41.3mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	385% 8.86mg	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	185% 1298mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	370% 12582mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	87% 9.57mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Red Sweet Peppers vs Roasted Almonds:

• Freeze-dried Red Sweet Peppers have more Vitamin A, 15.6 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 16.3 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Vitamin E than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Dry Roasted Almonds have similar amounts of Vitamin B2 per 14 oz.
• Both Freeze-dried Red Sweet Peppers as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Red Sweet Peppers vs Roasted Almonds:

• Freeze-dried Red Sweet Peppers have 1.3 times more Copper, 2.8 times more Iron, 4.4 times more Potassium, 1.9 times more Selenium and 64.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Calcium, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.4 times more Zinc than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Dry Roasted Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Freeze-dried Red Sweet Peppers have 14.5 times more Omega 3, 3.3 times more Carbohydrate, 8.4 times more Sugars and 2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Energy, 17.5 times more Fat, 9.2 times more Saturated Fat and 8.9 times more Omega 6 than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Dry Roasted Almonds have similar amounts of Protein per 14 oz.
• Both Freeze-dried Red Sweet Peppers as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.