Comparing Nutrients in 1 kilogram Almonds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Paprika	15%	30%	55%

Macro Nutrients

	Almonds	Paprika	Recommended Dietary Allowance
Energy	200% 5790kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	67% 21.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	283% 4.53g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	430% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	415% 540g	130g per day for Men 19-50 years
Sugars	60% 43.5g	143% 103g	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	93% 67g	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	% 26.3g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 8.1g	g per day for Men 19-50 years
Fiber	329% 125g	918% 349g	38g per day for Men 19-50 years
Protein	378% 212g	253% 141g	56g per day for Men 19-50 years

Vitamins

	Almonds	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	2737% 24630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	275% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	946% 12.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	629% 101mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	502% 25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	1647% 21.4mg	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	123% 490μg	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	10% 9mg	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	1940% 291mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Paprika	Recommended Dietary Allowance
Calcium	269% 2690mg	229% 2290mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	792% 7.13mg	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	2643% 211mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	691% 16mg	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	449% 3140mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	671% 22800mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	394% 43.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	3.04% 112g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Paprika:

• Paprika Spice contains more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B3, 5.3 times more Vitamin B5, 15.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Paprika Spice have similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 1 kg.
• Both Almonds as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Paprika:

• Almonds have 1.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Paprika Spice.
• While Paprika Spice contains 5.7 times more Iron, 3.1 times more Potassium, 1.5 times more Selenium, 68 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Paprika Spice have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2.1 times more Energy, 3.9 times more Fat, 1.8 times more Saturated Fat, 1.7 times more Omega 6 and 1.5 times more Protein than Paprika Spice.
• While Paprika Spice contains 151 times more Omega 3, 2.5 times more Carbohydrate, 2.4 times more Sugars, 61 times more Fructose and 2.8 times more Fiber than Almonds.
• Both Almonds as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.