Comparing Nutrients in 300 calories Almonds VS Cooked Frozen Chopped Red Sweet Peppers with Salt

Weight per 300 calories

• Almonds: 51.8g
• Cooked Frozen Chopped Red Sweet Peppers with Salt: 1875g

Almonds have 36.2 times more energy per 100g than Cooked Frozen Chopped Red Sweet Peppers with Salt. It has very high energy density when compared to other foods. Boiled Chopped Frozen Red Sweet Peppers, drained with Salt having very low energy density.

Which food has more nutrients per 300 calories - Almonds or Cooked Frozen Chopped Red Sweet Peppers with Salt?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Frozen Chopped Red Sweet Peppers with Salt	20%	9%	71%

Macro Nutrients

	Almonds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	9.93% 1.7g	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	47.7% 62g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	74% 53.6g	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	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	39.5% 15g	38g per day for Men 19-50 years
Protein	19.6% 11g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	200% 1800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	79.7% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	8.63% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	156% 2.03mg	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	47% 188μg	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	858% 773mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53% 63.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Frozen Chopped Red Sweet Peppers with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	92% 0.83mg	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	122% 9.75mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	79% 1.8mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	300% 4500mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	8.52% 0.94mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	48% 1776g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain more Vitamin A, 9 times more Vitamin B1, 10.8 times more Vitamin B3, 1.8 times more Vitamin B5, 28.5 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Almonds.
• Both Almonds and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Almonds as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cooked Frozen Chopped Red Sweet Peppers with Salt:

• Almonds have 1.7 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 1.5 times more Copper, 5.1 times more Iron, 1.6 times more Manganese, 3.6 times more Potassium, 1.8 times more Selenium, 8685 times more Sodium and 777.1 times more Water than Almonds.
• Both Almonds and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Calcium, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 7.7 times more Fat, 3.9 times more Saturated Fat and 3.8 times more Omega 6 than Boiled Chopped Frozen Red Sweet Peppers, drained with Salt.
• While Boiled Chopped Frozen Red Sweet Peppers, drained with Salt contain 108.6 times more Omega 3, 5.6 times more Carbohydrate, 23.8 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Almonds.
• Both Almonds and Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Boiled Chopped Frozen Red Sweet Peppers, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.