Comparing Nutrients in 500 calories Almonds VS Green Hot Chili Peppers

Weight per 500 calories

• Almonds: 86.4g
• Green Hot Chili Peppers: 1250g

Almonds have 14.5 times more energy per 100g than Green Hot Chili Peppers. It has very high energy density when compared to other foods. Raw Green Hot Chili Peppers having low energy density.

Which food has more nutrients per 500 calories - Almonds or Green Hot Chili Peppers?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Green Hot Chili Peppers	17%	4%	79%

Macro Nutrients

	Almonds	Green Hot Chili Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	91% 118g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	88% 63.8g	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	0.13% 0.095g	NA	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Almonds	Green Hot Chili Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	82% 738μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	86.5% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	267% 3.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	72% 288μg	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	3368% 3031mg	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	148% 22mg	57.5% 8.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Green Hot Chili Peppers	Recommended Dietary Allowance
Calcium	23.2% 232mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	242% 2.18mg	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	40% 3.2mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	129% 2.96mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	5.83% 87.5mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	29.6% 1097g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Green Hot Chili Peppers:

• Almonds have 2.6 times more Vitamin E than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain more Vitamin A, 6.4 times more Vitamin B1, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 29.4 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Green Hot Chili Peppers have similar amounts of Vitamin B2 per 500 kcal.
• Both Almonds as well as Raw Green Hot Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Green Hot Chili Peppers:

• Raw Green Hot Chili Peppers contain 2.4 times more Copper, 4.7 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 6.7 times more Potassium, 1.8 times more Selenium, 101.3 times more Sodium, 1.4 times more Zinc and 288 times more Water than Almonds.
• Both Almonds and Raw Green Hot Chili Peppers have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 17.2 times more Fat, 12.5 times more Saturated Fat and 8.2 times more Omega 6 than Raw Green Hot Chili Peppers.
• While Raw Green Hot Chili Peppers contain 6.4 times more Carbohydrate, 17 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Almonds.
• Both Almonds and Raw Green Hot Chili Peppers have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Green Hot Chili Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.