Comparing Nutrients in 1 kilogram Boiled Green Sweet Peppers with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Sweet Peppers with Salt	12%	6%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Green Sweet Peppers with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	8.97% 260kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	128% 41g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	162% 210g	130g per day for Men 19-50 years
Sugars	44% 32g	67% 48.6g	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	20.7% 15g	0.14% 0.1g	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	% 15.5g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 47.5g	g per day for Men 19-50 years
Fiber	31.6% 12g	287% 109g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Sweet Peppers with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	105% 1.36mg	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	40% 160μg	138% 550μg	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	827% 744mg	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	33.3% 5mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Sweet Peppers with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	9% 90mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	1221% 11mg	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	57.5% 4.6mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	970% 22.3mg	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	25.7% 180mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	301% 33mg	11mg per day for Men 19-50 years
Water	25% 919g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Sweet Peppers with Salt VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Green Sweet Peppers with Salt versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Green Sweet Peppers with Salt vs Roasted Almonds:

• 1 kilogram of Boiled Green Sweet Peppers with Salt has more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.3 times more Vitamin B1, 39.9 times more Vitamin B2, 7.6 times more Vitamin B3, 4.1 times more Vitamin B5, 3.4 times more Vitamin B9 and 47.8 times more Vitamin E than Boiled and Drained Green Sweet Peppers with Salt.
• 1 kilogram of Boiled Green Sweet Peppers with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Green Sweet Peppers with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Green Sweet Peppers with Salt vs Roasted Almonds:

• 1 kilogram of Boiled Green Sweet Peppers with Salt has 79.3 times more Sodium and 38.1 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 29.8 times more Calcium, 16.9 times more Copper, 8.1 times more Iron, 27.9 times more Magnesium, 19.4 times more Manganese, 26.2 times more Phosphorus, 4.3 times more Potassium, 6.7 times more Selenium and 27.6 times more Zinc than Boiled and Drained Green Sweet Peppers with Salt.
• 1 kilogram of Boiled Green Sweet Peppers with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Sweet Peppers with Salt has 150 times more Fructose than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 23 times more Energy, 262.7 times more Fat, 141.1 times more Saturated Fat, 134.8 times more Omega 6, 3.4 times more Carbohydrate, 1.5 times more Sugars, 9.1 times more Fiber and 22.8 times more Protein than Boiled and Drained Green Sweet Peppers with Salt.
• 1 kilogram of Boiled Green Sweet Peppers with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled and Drained Green Sweet Peppers with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.