Comparing Nutrients in 1 kilogram Black Pepper VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Black Pepper	Blanched Almonds	Recommended Dietary Allowance
Energy	86.6% 2510kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	41% 6.94g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	492% 640g	144% 187g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	64% 46.3g	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	3.17% 2.3g	0% 0g	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	% 2.4g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 44.6g	g per day for Men 19-50 years
Fiber	666% 253g	261% 99g	38g per day for Men 19-50 years
Protein	186% 104g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	88.5% 1.15mg	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	42.5% 170μg	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	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	69.3% 10.4mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Blanched Almonds	Recommended Dietary Allowance
Calcium	443% 4430mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1478% 13.3mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	8.55% 342μg	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	1214% 97mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	5545% 128mg	798% 18.4mg	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	226% 1580mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	391% 13290mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	3.37% 125g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Black Pepper vs Blanched Almonds:

• Black Pepper Spices have more Vitamin A, 4.5 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.9 times more Vitamin B9 and 22.8 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Black Pepper vs Blanched Almonds:

• Black Pepper Spices have 1.9 times more Calcium, 1.3 times more Copper, 3 times more Iron, 6.9 times more Manganese, 2 times more Potassium and 1.5 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Magnesium, 3 times more Phosphorus and 2.5 times more Zinc than Black Pepper Spices.
• Both Black Pepper Spices and Blanched Almonds have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Black Pepper Spices have 38 times more Omega 3, 3.4 times more Carbohydrate and 2.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Energy, 16.1 times more Fat, 2.8 times more Saturated Fat, 17.8 times more Omega 6, 7.2 times more Sugars and 2.1 times more Protein than Black Pepper Spices.
• Both Black Pepper Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.