Comparing Nutrients in 300 calories White Pepper VS Oil Roasted Almonds

Weight per 300 calories

• White Pepper: 101g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 2.1 times more energy per unit of mass than White Pepper Spices, which is very high in comparison to other foods. White Pepper having high energy density.

Discover which food has more nutrients per 300 calories - White Pepper or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
White Pepper	12%	6%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Pepper	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.15g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	70% 26.6g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	19% 10.5g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	White Pepper	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.86% 0.022mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.82% 0.13mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.34% 0.21mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	2.53% 10μg	3.34% 13.3μg	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	23.6% 21.3mg	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	NA	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Pepper	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	27% 269mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	52.4% 0.47mg	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	181% 14.5mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	189% 4.36mg	53% 1.2mg	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	25.5% 178mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	2.18% 74mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	5.7% 3.14μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.07mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.037% 1.4g	3700g per day for Men 19-50 years

White Pepper VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Pepper or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of White Pepper vs Oil Roasted Almonds:

• 300 calories of White Pepper have 1.7 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 3 times more Vitamin B2 and 8.4 times more Vitamin B3 than White Pepper Spices.
• 300 calories of White Pepper have insufficient amounts of Vitamin B3
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B6 and Vitamin C
• Both White Pepper Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for White Pepper vs Oil Roasted Almonds:

• 300 calories of White Pepper have 1.9 times more Calcium, 2 times more Copper, 8 times more Iron and 3.6 times more Manganese than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.5 times more Magnesium, 1.3 times more Phosphorus, 4.7 times more Potassium and 1.3 times more Zinc than White Pepper Spices.
• 300 calories of White Pepper lack sufficient amounts of Potassium
• Both White Pepper Spices as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Pepper have 8 times more Carbohydrate and 5.1 times more Fiber than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 12.7 times more Fat and 3.3 times more Saturated Fat than White Pepper Spices.
• Both White Pepper and Oil Roasted Almonds offer comparable quantities of Energy and Protein per 300 calories.