Comparing Nutrients in 1 kilogram Sauteed Red Sweet Peppers VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sauteed Red Sweet Peppers	Roasted Almonds	Recommended Dietary Allowance
Energy	46% 1330kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	131% 128g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	48.7% 15.6g	128% 41g	32g per day for Men 19-50 years
Omega 3	484% 7.75g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	291% 49.4g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	162% 210g	130g per day for Men 19-50 years
Sugars	59% 42.8g	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	32% 23g	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	% 19g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 47.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	287% 109g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	153% 1380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	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	5% 20μg	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	1809% 1628mg	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	206% 31mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Roasted Almonds	Recommended Dietary Allowance
Calcium	7% 70mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	58.8% 4.7mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	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	33% 230mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	21.3% 790g	0.65% 24g	3700g per day for Men 19-50 years

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

• Sauteed Red Sweet Peppers have more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Vitamin B1, 11 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 27.5 times more Vitamin B9 and 7.7 times more Vitamin E than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Sauteed Red Sweet Peppers have 7 times more Sodium and 32.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 38.3 times more Calcium, 64.6 times more Copper, 7.9 times more Iron, 23.3 times more Magnesium, 19.4 times more Manganese, 20.5 times more Phosphorus, 3.7 times more Potassium and 22.1 times more Zinc than Sauteed Red Sweet Peppers.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Red Sweet Peppers have 77.5 times more Omega 3 and 231 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Energy, 4.1 times more Fat, 2.6 times more Saturated Fat, 2.6 times more Omega 6, 3.2 times more Carbohydrate, 6.1 times more Fiber and 20.2 times more Protein than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Dry Roasted Almonds have similar amounts of Sugars per 1 kg.
• Both Sauteed Red Sweet Peppers as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.