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

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Red Sweet Peppers	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	43% 1246kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	5.54% 1.77g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	54% 70g	130g per day for Men 19-50 years
Sugars	223% 162g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	222% 84.5g	110% 41.7g	38g per day for Men 19-50 years
Protein	127% 71g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	679% 8.82mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	53% 532mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	613% 5.5mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	370% 12582mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	87% 9.57mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.3% 11g	3700g per day for Men 19-50 years

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

• Freeze-dried Red Sweet Peppers have more Vitamin A, 13 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 18.8 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.5 times more Vitamin E than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers as well as Oil 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 Oil Roasted Almonds:

• Freeze-dried Red Sweet Peppers have 1.5 times more Copper, 2.8 times more Iron, 4.5 times more Potassium and 193 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.2 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Zinc than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Oil Roasted Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Freeze-dried Red Sweet Peppers have more Omega 3, 3.9 times more Carbohydrate, 9 times more Sugars and 2 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Energy, 18.4 times more Fat, 9.4 times more Saturated Fat and 9.2 times more Omega 6 than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Oil Roasted Almonds have similar amounts of Protein per 14 oz.
• Both Freeze-dried Red Sweet Peppers as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.