Comparing Nutrients in 500 calories Sun-dried Chile Peppers VS Almonds

Weight per 500 calories

• Sun-dried Chile Peppers: 154g
• Almonds: 86.4g

Almonds have 1.8 times more energy per unit of mass than Sun-dried Hot Chile Peppers, which is very high in comparison to other foods. Sun-dried Chile Peppers having high energy density.

Which food has more nutrients per 500 calories - Sun-dried Chile Peppers or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Sun-dried Chile Peppers	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.24% 8.97g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	3.92% 1.25g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	27.7% 4.7g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	87.4% 63.4g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	117% 44.3g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	29% 16.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Almonds	Recommended Dietary Allowance
Vitamin A	227% 2043μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.7% 78.7μg	9.5% 38μg	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	54% 48.5mg	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	32.3% 4.85mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Almonds	Recommended Dietary Allowance
Calcium	6.94% 69.4mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	99% 0.89mg	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	117% 9.32mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 245mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	85% 2886mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	9.82% 5.4μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	9.36% 140mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sun-dried Chile Peppers vs Almonds:

• Sun-dried Hot Chile Peppers have more Vitamin A, 1.9 times more Vitamin B2, 4.3 times more Vitamin B3, 3.6 times more Vitamin B5, 10.6 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.4 times more Vitamin B1 and 4.6 times more Vitamin E than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sun-dried Chile Peppers vs Almonds:

• Sun-dried Hot Chile Peppers have 2.9 times more Iron, 4.6 times more Potassium, 1.5 times more Selenium and 162.6 times more Sodium than Almonds.
• While Almonds contain 3.3 times more Calcium, 2.5 times more Copper, 1.7 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus and 1.7 times more Zinc than Sun-dried Hot Chile Peppers.

Comparison of macro-nutrients per 500 calories:

• Sun-dried Hot Chile Peppers have 5.8 times more Carbohydrate, 16.9 times more Sugars and 4.1 times more Fiber than Almonds.
• While Almonds contain 4.8 times more Fat, 2.6 times more Saturated Fat and 2.3 times more Omega 6 than Sun-dried Hot Chile Peppers.
• Both Sun-dried Hot Chile Peppers and Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Sun-dried Hot Chile Peppers as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.