Comparing Nutrients in 300 calories Black Pepper VS Almonds

Weight per 300 calories

• Black Pepper: 120g
• Almonds: 51.8g

Almonds have 2.3 times more energy per unit of mass than Black Pepper Spices, which is very high in comparison to other foods. Black Pepper having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Black Pepper	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.8% 76.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	1.06% 0.76g	3.1% 2.25g	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	0.38% 0.27g	0.079% 0.057g	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	% 0.29g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.024g	% 2.05g	g per day for Men 19-50 years
Fiber	79.6% 30.2g	17% 6.48g	38g per day for Men 19-50 years
Protein	22% 12.4g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Almonds	Recommended Dietary Allowance
Vitamin A	3.6% 32.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.54% 1.37mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.8% 0.35mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.08% 20.3μg	5.7% 22.8μg	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	8.3% 1.24mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Almonds	Recommended Dietary Allowance
Calcium	53% 529mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	1.02% 41μg	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	145% 11.6mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	48.7% 204mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	663% 15.2mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 189mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.86μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Black Pepper Spices have more Vitamin A, 1.2 times more Vitamin B1, 6.9 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 2.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 10.7 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices and Almonds have similar amounts of Vitamin B9 per 300 kcal.
• Both Black Pepper Spices as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Black Pepper vs Almonds:

• Black Pepper Spices have 3.8 times more Calcium, 3 times more Copper, 6 times more Iron, 1.5 times more Magnesium, 13.5 times more Manganese, 4.2 times more Potassium and 2.8 times more Selenium than Almonds.
• While Almonds contain 1.3 times more Phosphorus than Black Pepper Spices.
• Both Black Pepper Spices and Almonds have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Black Pepper Spices have 116.9 times more Omega 3, 6.8 times more Carbohydrate and 4.7 times more Fiber than Almonds.
• While Almonds contain 6.6 times more Fat, 7.7 times more Omega 6 and 2.9 times more Sugars than Black Pepper Spices.
• Both Black Pepper Spices and Almonds have similar amounts of Energy, Saturated Fat and Protein per 300 kcal.
• Both Black Pepper Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.