Comparing Nutrients in 5 ounces Almonds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Paprika	15%	30%	55%

Macro Nutrients

	Almonds	Paprika	Recommended Dietary Allowance
Energy	28.3% 821kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	9.48% 3.03g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	61% 10.4g	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	59% 76.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	20.2% 14.7g	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	13% 9.5g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 1.15g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	130% 49.5g	38g per day for Men 19-50 years
Protein	53.5% 30g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Almonds	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	388% 3491μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	233% 3.03mg	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	17.4% 69.5μg	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	0% 0mg	1.4% 1.28mg	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	275% 41.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Paprika	Recommended Dietary Allowance
Calcium	38% 381mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	112% 1mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	98% 2.25mg	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	63.6% 445mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	95% 3232mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	55.8% 6.14mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Paprika:

• Paprika Spice contains more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B3, 5.3 times more Vitamin B5, 15.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Paprika Spice have similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 5 oz.
• Both Almonds as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Paprika:

• Almonds have 1.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Paprika Spice.
• While Paprika Spice contains 5.7 times more Iron, 3.1 times more Potassium, 1.5 times more Selenium, 68 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Paprika Spice have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.1 times more Energy, 3.9 times more Fat, 1.8 times more Saturated Fat, 1.7 times more Omega 6 and 1.5 times more Protein than Paprika Spice.
• While Paprika Spice contains 151 times more Omega 3, 2.5 times more Carbohydrate, 2.4 times more Sugars, 61 times more Fructose and 2.8 times more Fiber than Almonds.
• Both Almonds as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.