Comparing Nutrients in 500 calories Boiled Red Sweet Peppers with Salt VS Blanched Almonds

Weight per 500 calories

• Boiled Red Sweet Peppers with Salt: 1923g
• Blanched Almonds: 84.7g

Blanched Almonds have 22.7 times more energy per unit of mass than Boiled and Drained Red Sweet Peppers with Salt, which is very high in comparison to other foods. Boiled Red Sweet Peppers with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Red Sweet Peppers with Salt or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers with Salt	12%	6%	82%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Red Sweet Peppers with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	12% 16g	130g per day for Men 19-50 years
Sugars	116% 84.4g	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	60.7% 23g	22% 8.4g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	314% 2827μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.13mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.4% 0.58mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.5mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	345% 4.5mg	7.5% 0.097mg	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	77% 308μg	10.4% 41.5μg	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	3654% 3288mg	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	212% 31.7mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	17.3% 173mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	97% 0.87mg	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	111% 8.85mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	45.8% 192mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	67.6% 1.56mg	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	49.5% 346mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	94% 3192mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	305% 4577mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	47.7% 1767g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Red Sweet Peppers with Salt vs Blanched Almonds:

• Boiled and Drained Red Sweet Peppers with Salt have more Vitamin A, 7 times more Vitamin B1, 3.1 times more Vitamin B3, 5.7 times more Vitamin B5, 46 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Boiled and Drained Red Sweet Peppers with Salt and Blanched Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Boiled and Drained Red Sweet Peppers with Salt as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Red Sweet Peppers with Salt vs Blanched Almonds:

• Boiled and Drained Red Sweet Peppers with Salt have 1.4 times more Copper, 3.2 times more Iron, 1.4 times more Manganese, 5.7 times more Potassium, 2.1 times more Selenium, 284.3 times more Sodium and 462.2 times more Water than Blanched Almonds.
• Both Boiled and Drained Red Sweet Peppers with Salt and Blanched Almonds have similar amounts of Calcium, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Red Sweet Peppers with Salt have 56.7 times more Omega 3, 7.4 times more Carbohydrate, 21.5 times more Sugars and 2.8 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 11.6 times more Fat, 6 times more Saturated Fat and 5.7 times more Omega 6 than Boiled and Drained Red Sweet Peppers with Salt.
• Both Boiled and Drained Red Sweet Peppers with Salt and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled and Drained Red Sweet Peppers with Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.