Comparing Nutrients in 300 calories Almonds VS Jalapeno Peppers

Weight per 300 calories

• Almonds: 51.8g
• Jalapeno Peppers: 1035g

Almonds have 20 times more energy per 100g than Jalapeno Peppers. It has very high energy density when compared to other foods. Raw Jalapeno Peppers having very low energy density.

Which food has more nutrients per 300 calories - Almonds or Jalapeno Peppers?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Almonds	Jalapeno Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	3.77% 0.64g	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	51.7% 67.2g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	58.8% 42.6g	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	0.079% 0.057g	37.5% 27.2g	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	% 15.3g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0g	g per day for Men 19-50 years
Fiber	17% 6.48g	76.2% 29g	38g per day for Men 19-50 years
Protein	19.6% 11g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	62% 559μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	55.7% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	82.8% 13.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	333% 4.33mg	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	70% 279μg	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	1363% 1227mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	159% 191μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	14% 139mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	53% 0.48mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	43.6% 1mg	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	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	75.5% 2566mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	25.6% 949g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Jalapeno Peppers:

• Raw Jalapeno Peppers contain more Vitamin A, 3.9 times more Vitamin B1, 7.1 times more Vitamin B3, 13.4 times more Vitamin B5, 61.1 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and more Vitamin K than Almonds.
• Both Almonds and Raw Jalapeno Peppers have similar amounts of Vitamin B2 per 300 kcal.
• Both Almonds as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Jalapeno Peppers:

• Raw Jalapeno Peppers contain 1.3 times more Iron, 6.8 times more Potassium, 1.9 times more Selenium and 415.1 times more Water than Almonds.
• Both Almonds and Raw Jalapeno Peppers have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 6.8 times more Fat, 2.1 times more Saturated Fat and 10 times more Omega 6 than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 332.8 times more Omega 3, 6 times more Carbohydrate, 18.9 times more Sugars, 477.4 times more Fructose and 4.5 times more Fiber than Almonds.
• Both Almonds and Raw Jalapeno Peppers have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Raw Jalapeno Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.