Comparing Nutrients in 500 calories Almonds VS Cooked Chopped Frozen Green Sweet Peppers

Weight per 500 calories

• Almonds: 86.4g
• Cooked Chopped Frozen Green Sweet Peppers: 2778g

Almonds have 32.2 times more energy per 100g than Cooked Chopped Frozen Green Sweet Peppers. It has very high energy density when compared to other foods. Boiled Chopped Frozen Green Sweet Peppers having very low energy density.

Which food has more nutrients per 500 calories - Almonds or Cooked Chopped Frozen Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Almonds	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	14.7% 2.5g	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	83.3% 108g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.3% 417μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	66.2% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	231% 3mg	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	69.4% 278μg	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	1272% 1144mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	23.2% 232mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	136% 1.22mg	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	181% 14.4mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	117% 2.7mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	71% 2631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cooked Chopped Frozen Green Sweet Peppers:

• Boiled Chopped Frozen Green Sweet Peppers contain more Vitamin A, 8 times more Vitamin B1, 9.6 times more Vitamin B3, 1.6 times more Vitamin B5, 25.4 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Vitamin B2 per 500 kcal.
• Both Almonds as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cooked Chopped Frozen Green Sweet Peppers:

• Almonds have 1.9 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.4 times more Copper, 4.5 times more Iron, 1.4 times more Manganese, 3.2 times more Potassium, 1.6 times more Selenium, 128.7 times more Sodium and 690.7 times more Water than Almonds.
• Both Almonds and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Calcium, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 8.6 times more Fat, 4.4 times more Saturated Fat and 4.3 times more Omega 6 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 96.5 times more Omega 3, 5.8 times more Carbohydrate, 2.3 times more Fiber and 1.4 times more Protein than Almonds.
• Both Almonds and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.