Comparing Nutrients in 1 pound Oil Roasted Almonds VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Oil Roasted Almonds	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	95% 2753kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	172% 96g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	37.7% 0.49mg	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	30.6% 122μg	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	208% 187mg	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	785% 118mg	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

	Oil Roasted Almonds	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	132% 1320mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	22% 0.2mg	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	209% 16.7mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	19% 0.44mg	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	302% 2114mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cooked Chopped Frozen Green Sweet Peppers per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Cooked Chopped Frozen Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Cooked Chopped Frozen Green Sweet Peppers:

• 1 pound of Oil Roasted Almonds has 1.8 times more Vitamin B1, 25.2 times more Vitamin B2, 3.4 times more Vitamin B3, 10 times more Vitamin B5 and 2.7 times more Vitamin B9 than Cooked Chopped Frozen Green Sweet Peppers.
• While 1 lb of Boiled Chopped Frozen Green Sweet Peppers contains more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cooked Chopped Frozen Green Sweet Peppers provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 1 pound of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Cooked Chopped Frozen Green Sweet Peppers:

• 1 pound of Oil Roasted Almonds has 36.4 times more Calcium, 21.7 times more Copper, 7.1 times more Iron, 39.1 times more Magnesium, 25.4 times more Manganese, 35.8 times more Phosphorus, 9.7 times more Potassium, 20.5 times more Selenium and 61.4 times more Zinc than Cooked Chopped Frozen Green Sweet Peppers.
• While 1 lb of Boiled Chopped Frozen Green Sweet Peppers contains 33.8 times more Water than Oil Roasted Almonds.
• 1 pound of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 33.7 times more Energy, 306.5 times more Fat, 155.9 times more Saturated Fat, 150.2 times more Omega 6, 4.5 times more Carbohydrate, 11.7 times more Fiber and 22.3 times more Protein than Cooked Chopped Frozen Green Sweet Peppers.
• 1 pound of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein
• Both Oil Roasted Almonds as well as Boiled Chopped Frozen Green Sweet Peppers provide inadequate amounts of Omega 3 in one pound.