Comparing Nutrients in 1 pound Roasted Almonds VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Roasted Almonds	Green Sweet Peppers	Recommended Dietary Allowance
Energy	94% 2712kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	16% 21g	130g per day for Men 19-50 years
Sugars	30.4% 22g	15% 11g	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	0.063% 0.045g	7% 5.1g	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	% 0.045g	% 5.26g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 0.5g	g per day for Men 19-50 years
Fiber	130% 49.4g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	170% 95g	6.97% 3.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	78% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.4% 249μg	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	405% 365mg	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	723% 108mg	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28% 33.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	122% 1216mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.07μg	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	211% 17mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	24% 0.55mg	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	305% 2136mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11.5% 426g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Green Sweet Peppers:

• Dry Roasted Almonds have 1.4 times more Vitamin B1, 42.8 times more Vitamin B2, 7.6 times more Vitamin B3, 3.2 times more Vitamin B5, 5.5 times more Vitamin B9 and 64.6 times more Vitamin E than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Green Sweet Peppers:

• Dry Roasted Almonds have 26.8 times more Calcium, 16.7 times more Copper, 11 times more Iron, 27.9 times more Magnesium, 18.3 times more Manganese, 23.6 times more Phosphorus, 4.1 times more Potassium, more Selenium and 25.5 times more Zinc than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 39 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 29.9 times more Energy, 309.1 times more Fat, 70.6 times more Saturated Fat, 239.7 times more Omega 6, 4.5 times more Carbohydrate, 2 times more Sugars, 6.4 times more Fiber and 24.4 times more Protein than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 112 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Green Sweet Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.