Comparing Nutrients in 1 pound Almonds VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	91% 2626kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	81.5% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	244% 317g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	257% 186g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	343% 130g	38g per day for Men 19-50 years
Protein	171% 96g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	667% 6006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	420% 5.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	246% 39.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	86.7% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	283% 3.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	58% 231μg	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	158% 142mg	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	775% 116mg	95% 14.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	409% 491μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	122% 1220mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	115% 1.03mg	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	210% 17mg	342% 27.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	162% 3.72mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	249% 8482mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.88% 32.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Sun-dried Chile Peppers:

• Almonds have 2.5 times more Vitamin B1 and 8.2 times more Vitamin E than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain more Vitamin A, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Sun-dried Hot Chile Peppers have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Sun-dried Chile Peppers:

• Almonds have 6 times more Calcium, 4.5 times more Copper, 3.1 times more Magnesium, 2.7 times more Manganese, 3 times more Phosphorus and 3.1 times more Zinc than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 1.6 times more Iron, 2.6 times more Potassium and 91 times more Sodium than Almonds.
• Both Almonds and Sun-dried Hot Chile Peppers have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.8 times more Energy, 8.6 times more Fat, 4.7 times more Saturated Fat, 4 times more Omega 6 and 2 times more Protein than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 7.7 times more Omega 3, 3.2 times more Carbohydrate, 9.4 times more Sugars and 2.3 times more Fiber than Almonds.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.