Comparing Nutrients in 500 calories Red Sweet Peppers VS Roasted Almonds

Weight per 500 calories

• Red Sweet Peppers: 1923g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 23 times more energy per unit of mass than Raw Red Sweet Peppers, which is very high in comparison to other foods. Red Sweet Peppers having very low energy density.

Which food has more nutrients per 500 calories - Red Sweet Peppers or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Red Sweet Peppers	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.13g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	111% 80.8g	5.6% 4.06g	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	60% 43.5g	0.012% 0.008g	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	% 37.3g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.97g	g per day for Men 19-50 years
Fiber	106% 40.4g	24% 9.1g	38g per day for Men 19-50 years
Protein	34% 19g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	335% 3019μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	430% 5.6mg	8.75% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	27.4% 8.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	221% 885μg	11.5% 46μg	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	2729% 2456mg	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	203% 30.4mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.5% 94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Roasted Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	102% 0.92mg	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	103% 8.27mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	81% 1.87mg	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	71.4% 500mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	119% 4058mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	48% 1773g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Red Sweet Peppers vs Roasted Almonds:

• Raw Red Sweet Peppers have more Vitamin A, 16.1 times more Vitamin B1, 1.6 times more Vitamin B2, 6.2 times more Vitamin B3, 22.7 times more Vitamin B5, 49.2 times more Vitamin B6, 19.2 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Dry Roasted Almonds.
• Both Raw Red Sweet Peppers as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Red Sweet Peppers vs Roasted Almonds:

• Raw Red Sweet Peppers have 2.7 times more Iron, 1.3 times more Phosphorus, 6.8 times more Potassium, 30.7 times more Sodium, 1.7 times more Zinc and 880 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Calcium and 2.8 times more Copper than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Dry Roasted Almonds have similar amounts of Magnesium and Manganese per 500 kcal.
• Both Raw Red Sweet Peppers as well as Dry Roasted Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red Sweet Peppers have 128.8 times more Omega 3, 6.6 times more Carbohydrate, 19.9 times more Sugars, 5198 times more Fructose and 4.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.6 times more Fat, 3 times more Saturated Fat and 5.6 times more Omega 6 than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Dry Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Red Sweet Peppers as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.