Comparing Nutrients in 300 calories Almonds VS Sun-dried Chile Peppers

Weight per 300 calories

• Almonds: 51.8g
• Sun-dried Chile Peppers: 93g

Almonds have 1.8 times more energy per 100g than Sun-dried Chile Peppers. It has very high energy density when compared to other foods. Sun-dried Hot Chile Peppers having high energy density.

Which food has more nutrients per 300 calories - Almonds or Sun-dried Chile Peppers?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	5.55% 5.38g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	52.4% 38g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	70% 26.6g	38g per day for Men 19-50 years
Protein	19.6% 11g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	12% 47.2μg	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	32.3% 29mg	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	88.5% 13.3mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	14% 139mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	23.5% 0.21mg	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	24% 1.92mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	51% 1731mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	5.9% 3.24μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	5.6% 84.3mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.18% 6.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Sun-dried Chile Peppers:

• Almonds have 1.4 times more Vitamin B1 and 4.6 times more Vitamin E than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain more Vitamin A, 1.9 times more Vitamin B2, 4.3 times more Vitamin B3, 3.6 times more Vitamin B5, 10.6 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Sun-dried Chile Peppers:

• Almonds have 3.3 times more Calcium, 2.5 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 1.7 times more Zinc than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 2.9 times more Iron, 4.6 times more Potassium, 1.5 times more Selenium and 162.6 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 4.8 times more Fat, 2.6 times more Saturated Fat and 2.3 times more Omega 6 than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 5.8 times more Carbohydrate, 16.9 times more Sugars and 4.1 times more Fiber than Almonds.
• Both Almonds and Sun-dried Hot Chile Peppers have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.