Comparing Nutrients in 5 ounces Almonds VS Sun-dried Chile Peppers

Macros Ratio

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

Macro Nutrients

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	28.3% 821kcal	16% 459kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	8.5% 8.24g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	25.5% 4.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	76% 99g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	80.3% 58.2g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	107% 40.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	209% 1877μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	18% 72.3μg	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	49.5% 44.5mg	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	242% 36.3mg	29.7% 4.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	38% 381mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	36% 0.32mg	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	65.7% 5.26mg	107% 8.56mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	29.7% 125mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	50.6% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	78% 2651mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	8.6% 129mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Sun-dried Chile Peppers:

• Almonds have 2.5 times more Vitamin B1 and 8.2 times more Vitamin E than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain more Vitamin A, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Sun-dried Hot Chile Peppers have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Sun-dried Chile Peppers:

• Almonds have 6 times more Calcium, 4.5 times more Copper, 3.1 times more Magnesium, 2.7 times more Manganese, 3 times more Phosphorus and 3.1 times more Zinc than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 1.6 times more Iron, 2.6 times more Potassium and 91 times more Sodium than Almonds.
• Both Almonds and Sun-dried Hot Chile Peppers have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.8 times more Energy, 8.6 times more Fat, 4.7 times more Saturated Fat, 4 times more Omega 6 and 2 times more Protein than Sun-dried Hot Chile Peppers.
• While Sun-dried Hot Chile Peppers contain 7.7 times more Omega 3, 3.2 times more Carbohydrate, 9.4 times more Sugars and 2.3 times more Fiber than Almonds.
• Both Almonds as well as Sun-dried Hot Chile Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.