Comparing Nutrients in 1 pound Blanched Almonds VS White Pepper

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	White Pepper	Recommended Dietary Allowance
Energy	92% 2676kcal	46.3% 1343kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	330% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	239% 311g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	313% 119g	38g per day for Men 19-50 years
Protein	173% 97g	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	35% 0.45mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	White Pepper	Recommended Dietary Allowance
Calcium	107% 1070mg	120% 1202mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	811% 65mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	848% 19.5mg	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	312% 2182mg	114% 798mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	9.74% 331mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.4% 52g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 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.
• While White Pepper Spices contain more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and White Pepper Spices have similar amounts of Vitamin B6 per 1 lb.
• Both Blanched 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 Blanched Almonds vs White Pepper:

• Blanched Almonds have 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.
• While White Pepper Spices contain 4.4 times more Iron and 2.3 times more Manganese than Blanched Almonds.
• Both Blanched Almonds and White Pepper Spices have similar amounts of Calcium, Copper and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 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.
• While White Pepper Spices contain 3.7 times more Carbohydrate and 2.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as White Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.