Comparing Nutrients in 300 calories Blanched Almonds VS Black Pepper

Weight per 300 calories

• Blanched Almonds: 50.8g
• Black Pepper: 120g

Blanched Almonds have 2.4 times more energy per 100g than Black Pepper. It has very high energy density when compared to other foods. Black Pepper Spices having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Black Pepper?

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Black Pepper	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	4.88% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	1.06% 0.76g	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% 0g	0.38% 0.27g	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	% 0.015g	% 0.29g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.024g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	79.6% 30.2g	38g per day for Men 19-50 years
Protein	19.4% 11g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.6% 32.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	8.54% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	26.8% 0.35mg	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	6.23% 25μg	5.08% 20.3μg	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	80.5% 12mg	8.3% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Black Pepper	Recommended Dietary Allowance
Calcium	12% 120mg	53% 529mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	177% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.02% 41μg	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	21% 1.67mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	48.7% 204mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	663% 15.2mg	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	35% 245mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	10.6% 5.86μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Black Pepper:

• Blanched Almonds have 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B9 and 9.7 times more Vitamin E than Black Pepper Spices.
• While Black Pepper Spices contain more Vitamin A, 1.3 times more Vitamin B1, 10.5 times more Vitamin B5, 5.9 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Black Pepper Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Black Pepper:

• Blanched Almonds have 1.3 times more Phosphorus than Black Pepper Spices.
• While Black Pepper Spices contain 4.4 times more Calcium, 3 times more Copper, 7 times more Iron, 1.5 times more Magnesium, 16.3 times more Manganese, 4.7 times more Potassium and 3.6 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Black Pepper Spices have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 6.9 times more Fat, 1.2 times more Saturated Fat, 7.6 times more Omega 6 and 3.1 times more Sugars than Black Pepper Spices.
• While Black Pepper Spices contain 89.3 times more Omega 3, 8.1 times more Carbohydrate and 6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Black Pepper Spices have similar amounts of Energy and Protein per 300 kcal.
• Both Blanched Almonds as well as Black Pepper Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.