Comparing Nutrients in 14 ounces Red or Cayenne Pepper VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Red or Cayenne Pepper	Blanched Almonds	Recommended Dietary Allowance
Energy	43.5% 1262kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	70.7% 68.5g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	40.4% 13g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	164% 2.6g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	180% 30.6g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	57% 74g	130g per day for Men 19-50 years
Sugars	56.6% 41g	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	284% 108g	103% 39.3g	38g per day for Men 19-50 years
Protein	85% 47.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	918% 8259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	281% 3.65mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	216% 34.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	748% 9.72mg	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	105% 421μg	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	337% 303mg	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	789% 118mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	266% 319μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red or Cayenne Pepper	Blanched Almonds	Recommended Dietary Allowance
Calcium	58.7% 587mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	164% 1.5mg	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	387% 31mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	144% 603mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	345% 7.94mg	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	166% 1163mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	235% 7993mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	89.5% 9.84mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.86% 32g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Red or Cayenne Pepper vs Blanched Almonds:

• Red or Cayenne Pepper Spice has more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 21.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Red or Cayenne Pepper Spice as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red or Cayenne Pepper vs Blanched Almonds:

• Red or Cayenne Pepper Spice has 2.4 times more Iron, 3.1 times more Potassium, 2.8 times more Selenium and 1.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Calcium, 2.8 times more Copper, 1.8 times more Magnesium and 1.6 times more Phosphorus than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Blanched Almonds have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Red or Cayenne Pepper Spice has 165 times more Omega 3, 3 times more Carbohydrate, 2.2 times more Sugars and 2.7 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Energy, 3 times more Fat, 1.6 times more Omega 6 and 1.8 times more Protein than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Blanched Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Red or Cayenne Pepper Spice as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.