Comparing Nutrients in 500 calories Black Pepper VS Almonds

Weight per 500 calories

• Black Pepper: 199g
• Almonds: 86.4g

Almonds have 2.3 times more energy per unit of mass than Black Pepper Spices, which is very high in comparison to other foods. Black Pepper having high energy density.

Which food has more nutrients per 500 calories - Black Pepper or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Black Pepper	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	8.67% 2.77g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	8.13% 1.4g	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	98% 127g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.76% 1.27g	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	0.63% 0.46g	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	% 0.48g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 3.4g	g per day for Men 19-50 years
Fiber	133% 50.4g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	37% 20.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Almonds	Recommended Dietary Allowance
Vitamin A	5.98% 53.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.8% 2.8mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	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	8.47% 34μg	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	0% 0mg	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	14% 2.07mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	272% 326μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Almonds	Recommended Dietary Allowance
Calcium	88.2% 882mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 68μg	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	242% 19.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	81% 341mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	1105% 25.4mg	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	45% 315mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.76μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	2.66% 40mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.37mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.67% 25g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Black Pepper vs Almonds:

• Black Pepper Spices have more Vitamin A, 1.2 times more Vitamin B1, 6.9 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 2.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 10.7 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices and Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Black Pepper Spices as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Black Pepper vs Almonds:

• Black Pepper Spices have 3.8 times more Calcium, 3 times more Copper, 6 times more Iron, 1.5 times more Magnesium, 13.5 times more Manganese, 4.2 times more Potassium and 2.8 times more Selenium than Almonds.
• While Almonds contain 1.3 times more Phosphorus than Black Pepper Spices.
• Both Black Pepper Spices and Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Black Pepper Spices have 116.9 times more Omega 3, 6.8 times more Carbohydrate and 4.7 times more Fiber than Almonds.
• While Almonds contain 6.6 times more Fat, 7.7 times more Omega 6 and 2.9 times more Sugars than Black Pepper Spices.
• Both Black Pepper Spices and Almonds have similar amounts of Energy, Saturated Fat and Protein per 500 kcal.
• Both Black Pepper Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.