Comparing Nutrients in 1 pound Yellow Sweet Peppers VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Peppers	13%	6%	81%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Yellow Sweet Peppers	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.22% 122kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	NA	0% 0g	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	125% 47.6g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Peppers	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.96% 2.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.5% 118μg	30.6% 122μg	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	925% 832mg	0% 0mg	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	NA	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Peppers	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	481% 4.33mg	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	26% 2.1mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	485% 11mg	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	15.6% 109mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.3% 417g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Raw Yellow Sweet Peppers have more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.3 times more Vitamin B1, 31.2 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers and Oil Roasted Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Yellow Sweet Peppers as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Yellow Sweet Peppers have 32.9 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 26.5 times more Calcium, 8.9 times more Copper, 8 times more Iron, 22.8 times more Magnesium, 21 times more Manganese, 19.4 times more Phosphorus, 3.3 times more Potassium, 13.7 times more Selenium and 18.1 times more Zinc than Raw Yellow Sweet Peppers.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds contain 22.5 times more Energy, 262.7 times more Fat, 135.7 times more Saturated Fat, 2.8 times more Carbohydrate, 11.7 times more Fiber and 21.2 times more Protein than Raw Yellow Sweet Peppers.
• Both Raw Yellow Sweet Peppers as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.