Comparing Nutrients in 1 kilogram Almonds VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	200% 5790kcal	112% 3240kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	25.4% 8.13g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	180% 30.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	537% 699g	130g per day for Men 19-50 years
Sugars	60% 43.5g	566% 411g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	755% 287g	38g per day for Men 19-50 years
Protein	378% 212g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	1471% 13240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	927% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	542% 86.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	191% 9.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	623% 8.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	128% 510μg	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	349% 314mg	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	1709% 256mg	209% 31.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	902% 1082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	269% 2690mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	253% 2.28mg	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	464% 37mg	755% 60.4mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	210% 880mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	357% 8.2mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	550% 18700mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	60.7% 910mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	93% 10mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.93% 71.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Sun-dried Chile Peppers:

• Almonds have 2.5 times more Vitamin B1 and 8.2 times more Vitamin E than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain more Vitamin A, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Sun-dried Hot Chile Peppers have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Sun-dried Chile Peppers:

• Almonds have 6 times more Calcium, 4.5 times more Copper, 3.1 times more Magnesium, 2.7 times more Manganese, 3 times more Phosphorus and 3.1 times more Zinc than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 1.6 times more Iron, 2.6 times more Potassium and 91 times more Sodium than Almonds.
• Both Almonds and Sun-dried Hot Chile Peppers have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.8 times more Energy, 8.6 times more Fat, 4.7 times more Saturated Fat, 4 times more Omega 6 and 2 times more Protein than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 7.7 times more Omega 3, 3.2 times more Carbohydrate, 9.4 times more Sugars and 2.3 times more Fiber than Almonds.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.