Comparing Nutrients in 1 pound Almonds VS White Pepper

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
White Pepper	12%	6%	82%

Macro Nutrients

	Almonds	White Pepper	Recommended Dietary Allowance
Energy	91% 2626kcal	46.3% 1343kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	239% 311g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	313% 119g	38g per day for Men 19-50 years
Protein	171% 96g	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Almonds	White Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	35% 0.45mg	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	11.3% 45.4μg	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	106% 95mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	White Pepper	Recommended Dietary Allowance
Calcium	122% 1220mg	120% 1202mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	459% 4.13mg	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	811% 65mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	848% 19.5mg	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	114% 798mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	9.74% 331mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.4% 52g	3700g per day for Men 19-50 years

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

• Almonds have 9.3 times more Vitamin B1, 9 times more Vitamin B2, 17.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than White Pepper Spices.
• While White Pepper Spices contain more Vitamin C than Almonds.
• Both Almonds as well as White Pepper Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs White Pepper:

• Almonds have 3 times more Magnesium, 2.7 times more Phosphorus, 10 times more Potassium, 1.3 times more Selenium and 2.8 times more Zinc than White Pepper Spices.
• While White Pepper Spices contain 3.9 times more Iron and 2 times more Manganese than Almonds.
• Both Almonds and White Pepper Spices have similar amounts of Calcium and Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2 times more Energy, 23.6 times more Fat, 6.1 times more Saturated Fat and 2 times more Protein than White Pepper Spices.
• While White Pepper Spices contain 3.2 times more Carbohydrate and 2.1 times more Fiber than Almonds.
• Both Almonds as well as White Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.