Comparing Nutrients in 1 pound Black Pepper VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Black Pepper	Almonds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	75% 98g	130g per day for Men 19-50 years
Sugars	4% 2.9g	27.2% 19.7g	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	1.44% 1.04g	0.69% 0.5g	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	% 1.1g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 18g	g per day for Men 19-50 years
Fiber	302% 115g	149% 56.7g	38g per day for Men 19-50 years
Protein	84% 47g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Almonds	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.3mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	50% 200μg	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	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	31.4% 4.7mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	619% 743μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Almonds	Recommended Dietary Allowance
Calcium	201% 2009mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	670% 6.03mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	3.88% 155μg	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	551% 44mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	2515% 58mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	102% 717mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	177% 6028mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.53% 56.5g	0.54% 20g	3700g per day for Men 19-50 years

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

• Black Pepper Spices have more Vitamin A, 3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B9 and 24.6 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Black Pepper vs Almonds:

• Black Pepper Spices have 1.6 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 5.9 times more Manganese, 1.8 times more Potassium and 20 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Magnesium, 3 times more Phosphorus and 2.6 times more Zinc than Black Pepper Spices.
• Both Black Pepper Spices and Almonds have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Black Pepper Spices have 50.7 times more Omega 3, 3 times more Carbohydrate and 2 times more Fiber than Almonds.
• While Almonds contain 2.3 times more Energy, 15.3 times more Fat, 2.7 times more Saturated Fat, 17.8 times more Omega 6, 6.8 times more Sugars and 2 times more Protein than Black Pepper Spices.
• Both Black Pepper Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.