Comparing Nutrients in 14 ounces Yellow Sweet Peppers VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Almond paste	8%	52%	40%

Macro Nutrients

	Yellow Sweet Peppers	Almond paste	Recommended Dietary Allowance
Energy	3.7% 107kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	50% 19g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Almond paste	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.1% 1.83μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.8% 103μg	72.4% 290μg	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	809% 728mg	0.44% 0.4mg	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	358% 53.7mg	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

	Yellow Sweet Peppers	Almond paste	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	200% 1.8mg	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	23% 1.83mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	148% 3.4mg	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	13.6% 95mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	9.87% 365g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yellow Sweet Peppers vs Almond paste:

• Raw Yellow Sweet Peppers have more Vitamin A, 1.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 1835 times more Vitamin C than Almond paste.
• While Almond paste contains 2.9 times more Vitamin B1, 16.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yellow Sweet Peppers vs Almond paste:

• Raw Yellow Sweet Peppers have 6.5 times more Water than Almond paste.
• While Almond paste contains 15.6 times more Calcium, 4.2 times more Copper, 3.5 times more Iron, 10.8 times more Magnesium, 7.3 times more Manganese, 10.8 times more Phosphorus, 1.5 times more Potassium, 14 times more Selenium and 8.7 times more Zinc than Raw Yellow Sweet Peppers.

Comparison of macro-nutrients per 14 ounces:

• Almond paste contains 17 times more Energy, 132.1 times more Fat, 84.8 times more Saturated Fat, 7.6 times more Carbohydrate, 5.3 times more Fiber and 9 times more Protein than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.