Comparing Nutrients in 1 kilogram White Pepper VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
White Pepper	12%	6%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	White Pepper	Blanched Almonds	Recommended Dietary Allowance
Energy	102% 2960kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	689% 262g	261% 99g	38g per day for Men 19-50 years
Protein	186% 104g	382% 214g	56g per day for Men 19-50 years

Vitamins

	White Pepper	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	25% 100μg	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	233% 210mg	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	NA	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Pepper	Blanched Almonds	Recommended Dietary Allowance
Calcium	265% 2650mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1011% 9.1mg	1141% 10.3mg	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	1789% 143mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	1870% 43mg	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	251% 1760mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	3.1% 114g	1.2% 45g	3700g per day for Men 19-50 years

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

• White Pepper Spices have more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 8.7 times more Vitamin B1, 5.6 times more Vitamin B2, 16.5 times more Vitamin B3 and 4.9 times more Vitamin B9 than White Pepper Spices.
• Both White Pepper Spices and Blanched Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both White Pepper Spices as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• White Pepper Spices have 4.4 times more Iron and 2.3 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 3 times more Magnesium, 2.7 times more Phosphorus, 9 times more Potassium, 3.8 times more Sodium and 2.6 times more Zinc than White Pepper Spices.
• Both White Pepper Spices and Blanched Almonds have similar amounts of Calcium, Copper and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• White Pepper Spices have 3.7 times more Carbohydrate and 2.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 24.8 times more Fat, 6.3 times more Saturated Fat and 2.1 times more Protein than White Pepper Spices.
• Both White Pepper Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.