Comparing Nutrients in 300 calories Oil Roasted Almonds VS Boiled Green Sweet Peppers

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Boiled Green Sweet Peppers: 1071g

Oil Roasted Almonds have 21.7 times more energy per 100g than Boiled Green Sweet Peppers. It has very high energy density when compared to other foods. Boiled and Drained Green Sweet Peppers having very low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Boiled Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Green Sweet Peppers	11%	6%	83%

Macro Nutrients

	Oil Roasted Almonds	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	47% 34g	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	22% 16g	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	% 0.02g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 2.16g	% 1.6g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	34% 13g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	17.6% 9.86g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.4% 246μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	52.7% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	192% 2.5mg	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	3.34% 13.3μg	43% 171μg	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	886% 797mg	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	85.6% 13mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	87.5% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Calcium	14.4% 144mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	77.4% 0.7mg	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	22.7% 1.8mg	61.6% 4.93mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	53.6% 1.23mg	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	33% 230mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	52.3% 1779mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	26.6% 984g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Boiled Green Sweet Peppers Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Boiled Green Sweet Peppers?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Boiled Green Sweet Peppers:

• 300 calories of Oil Roasted Almonds have 1.2 times more Vitamin B2 and 2.4 times more Vitamin E than Boiled Green Sweet Peppers.
• While 300 kcal of Boiled and Drained Green Sweet Peppers contain more Vitamin A, 13.9 times more Vitamin B1, 2.8 times more Vitamin B3, 7.5 times more Vitamin B5, 42.8 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Boiled Green Sweet Peppers:

• 300 calories of Oil Roasted Almonds have 1.5 times more Calcium and 1.3 times more Magnesium than Boiled Green Sweet Peppers.
• While 300 kcal of Boiled and Drained Green Sweet Peppers contain 1.5 times more Copper, 2.7 times more Iron, 5.1 times more Potassium and 711.3 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Green Sweet Peppers contain similar levels of Manganese, Phosphorus and Zinc per 300 calories.
• Both Oil Roasted Almonds as well as Boiled and Drained Green Sweet Peppers lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 12.7 times more Fat, 6.7 times more Saturated Fat and 6.5 times more Omega 6 than Boiled Green Sweet Peppers.
• While 300 kcal of Boiled and Drained Green Sweet Peppers contain more Omega 3, 8.2 times more Carbohydrate, 15.2 times more Sugars, more Fructose and 2.5 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Green Sweet Peppers offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3