Comparing Nutrients in 14 ounces Black Pepper VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Black Pepper	Almonds	Recommended Dietary Allowance
Energy	34.4% 996kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	47% 15g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.75g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	24% 17.3g	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	1.26% 0.91g	0.6% 0.44g	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	% 0.95g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 15.7g	g per day for Men 19-50 years
Fiber	264% 100g	131% 49.6g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Almonds	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	43.7% 175μg	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	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	27.5% 4.13mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	541% 650μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Almonds	Recommended Dietary Allowance
Calcium	176% 1758mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	587% 5.28mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	482% 38.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	2201% 50.6mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	89.6% 627mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	155% 5275mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Black Pepper vs Almonds:

• Black Pepper Spices have more Vitamin A, 3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B9 and 24.6 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Black Pepper vs Almonds:

• Black Pepper Spices have 1.6 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 5.9 times more Manganese, 1.8 times more Potassium and 20 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Magnesium, 3 times more Phosphorus and 2.6 times more Zinc than Black Pepper Spices.
• Both Black Pepper Spices and Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Black Pepper Spices have 50.7 times more Omega 3, 3 times more Carbohydrate and 2 times more Fiber than Almonds.
• While Almonds contain 2.3 times more Energy, 15.3 times more Fat, 2.7 times more Saturated Fat, 17.8 times more Omega 6, 6.8 times more Sugars and 2 times more Protein than Black Pepper Spices.
• Both Black Pepper Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.