Comparing Nutrients in 500 calories Blanched Almonds VS Jalapeno Peppers

Weight per 500 calories

• Blanched Almonds: 84.7g
• Jalapeno Peppers: 1724g

Blanched Almonds have 20.3 times more energy per 100g than Jalapeno Peppers. It has very high energy density when compared to other foods. Raw Jalapeno Peppers having very low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Jalapeno Peppers?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Blanched Almonds	Jalapeno Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	6.58% 6.38g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	54% 0.86g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	86.2% 112g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	98% 71g	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% 0g	62.5% 45.3g	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	% 0.025g	% 25.5g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 0g	g per day for Men 19-50 years
Fiber	22% 8.4g	127% 48.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	556% 7.22mg	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	10.4% 41.5μg	116% 466μg	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	2272% 2045mg	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	134% 20mg	411% 61.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	20% 200mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	88% 0.79mg	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	34.7% 2.78mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	72.7% 1.67mg	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	58.2% 408mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	126% 4276mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	42.7% 1581g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Jalapeno Peppers:

• Raw Jalapeno Peppers contain more Vitamin A, 4.3 times more Vitamin B1, 2 times more Vitamin B2, 7.4 times more Vitamin B3, 20.4 times more Vitamin B5, 74.1 times more Vitamin B6, 11.2 times more Vitamin B9, more Vitamin C, 3.1 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Jalapeno Peppers:

• Raw Jalapeno Peppers contain 1.6 times more Iron, 7.7 times more Potassium, 2.5 times more Selenium and 413.6 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Jalapeno Peppers have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 7 times more Fat, 2.1 times more Saturated Fat and 9.8 times more Omega 6 than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 254.3 times more Omega 3, 7.1 times more Carbohydrate, 18.1 times more Sugars, more Fructose and 5.8 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Jalapeno Peppers have similar amounts of Energy and Protein per 500 kcal.
• Both Blanched Almonds as well as Raw Jalapeno Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.