Comparing Nutrients in 300 calories Sauteed Green Sweet Peppers VS Blanched Almonds

Weight per 300 calories

• Sauteed Green Sweet Peppers: 259g
• Blanched Almonds: 50.8g

Blanched Almonds have 5.1 times more energy per unit of mass than Sauteed Green Sweet Peppers, which is very high in comparison to other foods. Sauteed Green Sweet Peppers having average energy density.

Which food has more nutrients per 300 calories - Sauteed Green Sweet Peppers or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Sauteed Green Sweet Peppers	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	124% 2g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	3.25% 2.35g	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	3.85% 2.8g	0% 0g	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	% 2.8g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.27g	g per day for Men 19-50 years
Fiber	12.3% 4.66g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	3.6% 2g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	4.02% 36.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.55% 0.12mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.74% 0.29mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	4.5% 0.058mg	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	1.3% 5.17μg	6.23% 25μg	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	509% 458mg	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	24% 3.62mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	58% 0.52mg	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	9.7% 0.78mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	4.93% 20.7mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	6.97% 0.16mg	40.6% 0.93mg	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	5.54% 38.8mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	10% 347mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	5.78% 214g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sauteed Green Sweet Peppers vs Blanched Almonds:

• Sauteed Green Sweet Peppers have more Vitamin A, 1.8 times more Vitamin B5, 8.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B2, 4.8 times more Vitamin B9 and 3.3 times more Vitamin E than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Sauteed Green Sweet Peppers as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sauteed Green Sweet Peppers vs Blanched Almonds:

• Sauteed Green Sweet Peppers have 93.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.8 times more Calcium, 11.9 times more Copper, 2.1 times more Iron, 6.6 times more Magnesium, 5.8 times more Manganese, 6.3 times more Phosphorus and 9.7 times more Zinc than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Blanched Almonds have similar amounts of Potassium per 300 kcal.
• Both Sauteed Green Sweet Peppers as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sauteed Green Sweet Peppers have 2 times more Saturated Fat, 979.1 times more Omega 3, 2.1 times more Omega 6, 2.4 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 5.4 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Blanched Almonds have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Sauteed Green Sweet Peppers as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.