Comparing Nutrients in 5 ounces Almonds VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Chili Powder	14%	34%	52%

Macro Nutrients

	Almonds	Chili Powder	Recommended Dietary Allowance
Energy	28.3% 821kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	47.2% 0.76g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	62.3% 10.6g	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	54% 70.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	14% 10g	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	8.4% 6.1g	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	% 3.03g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 1.08g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	130% 49.3g	38g per day for Men 19-50 years
Protein	53.5% 30g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Almonds	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	234% 2102μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	228% 2.97mg	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	9.92% 39.7μg	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	1.1% 0.99mg	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	360% 54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Chili Powder	Recommended Dietary Allowance
Calcium	38% 381mg	46.8% 468mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	157% 1.4mg	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	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	50.3% 211mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	105% 2.4mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	81.3% 2764mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	271% 4064mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.41% 15.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Chili Powder:

• Almonds have 1.2 times more Vitamin B2 and 1.6 times more Vitamin B9 than Chili Powder Spices.
• While Chili Powder Spices contain more Vitamin A, 3.2 times more Vitamin B3, 1.9 times more Vitamin B5, 15.3 times more Vitamin B6, 1.5 times more Vitamin E and more Vitamin K than Almonds.
• Both Almonds and Chili Powder Spices have similar amounts of Vitamin B1 per 5 oz.
• Both Almonds as well as Chili Powder Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Chili Powder:

• Almonds have 1.8 times more Magnesium, 1.3 times more Manganese and 1.6 times more Phosphorus than Chili Powder Spices.
• While Chili Powder Spices contain 4.7 times more Iron, 2.7 times more Potassium, 5 times more Selenium, 2867 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Chili Powder Spices have similar amounts of Calcium and Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.1 times more Energy, 3.5 times more Fat, 1.5 times more Saturated Fat, 1.6 times more Omega 6 and 1.6 times more Protein than Chili Powder Spices.
• While Chili Powder Spices contain 177.7 times more Omega 3, 2.3 times more Carbohydrate, 1.7 times more Sugars, 39 times more Fructose and 2.8 times more Fiber than Almonds.
• Both Almonds as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.