Comparing Nutrients in 1 kilogram Roasted Almonds VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Roasted Almonds	Red Sweet Peppers	Recommended Dietary Allowance
Energy	206% 5980kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	67% 48.6g	58% 42g	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	0.14% 0.1g	31% 22.6g	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	% 0.1g	% 19.4g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	55.3% 21g	38g per day for Men 19-50 years
Protein	374% 210g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	174% 1570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	61% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.2% 4.27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 550μg	115% 460μg	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	1419% 1277mg	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	1593% 239mg	105% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	268% 2680mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	19% 0.17mg	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	466% 37.3mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	48.7% 1.12mg	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	673% 4710mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	25% 922g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Red Sweet Peppers:

• Dry Roasted Almonds have 1.4 times more Vitamin B1, 14.1 times more Vitamin B2, 3.7 times more Vitamin B3 and 15.1 times more Vitamin E than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Red Sweet Peppers have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Dry Roasted Almonds as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Red Sweet Peppers:

• Dry Roasted Almonds have 38.3 times more Calcium, 64.6 times more Copper, 8.7 times more Iron, 23.3 times more Magnesium, 19.9 times more Manganese, 18.1 times more Phosphorus, 3.4 times more Potassium, 20 times more Selenium and 13.2 times more Zinc than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 38.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 23 times more Energy, 175.1 times more Fat, 69.4 times more Saturated Fat, 129.5 times more Omega 6, 3.5 times more Carbohydrate, 5.2 times more Fiber and 21.2 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 5.6 times more Omega 3 and 226 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Red Sweet Peppers have similar amounts of Sugars per 1 kg.
• Both Dry Roasted Almonds as well as Raw Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.