Comparing Nutrients in 1 pound Black Pepper VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Black Pepper	Blanched Almonds	Recommended Dietary Allowance
Energy	39.3% 1139kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	56% 18g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	4% 2.9g	29% 21g	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% 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	% 1.1g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 20.2g	g per day for Men 19-50 years
Fiber	302% 115g	118% 45g	38g per day for Men 19-50 years
Protein	84% 47g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.3mg	40% 0.52mg	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	19.3% 77μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	201% 2009mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	670% 6.03mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	2515% 58mg	362% 8.32mg	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	102% 717mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	177% 6028mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.53% 56.5g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Black Pepper Spices have more Vitamin A, 4.5 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.9 times more Vitamin B9 and 22.8 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Black Pepper vs Blanched Almonds:

• Black Pepper Spices have 1.9 times more Calcium, 1.3 times more Copper, 3 times more Iron, 6.9 times more Manganese, 2 times more Potassium and 1.5 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Magnesium, 3 times more Phosphorus and 2.5 times more Zinc than Black Pepper Spices.
• Both Black Pepper Spices and Blanched Almonds have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Black Pepper Spices have 38 times more Omega 3, 3.4 times more Carbohydrate and 2.6 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Energy, 16.1 times more Fat, 2.8 times more Saturated Fat, 17.8 times more Omega 6, 7.2 times more Sugars and 2.1 times more Protein than Black Pepper Spices.
• Both Black Pepper Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.