Comparing Nutrients in 5 ounces Almonds VS Black Pepper

Macros Ratio

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

Macro Nutrients

	Almonds	Black Pepper	Recommended Dietary Allowance
Energy	28.3% 821kcal	12.3% 356kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	4.76% 4.62g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	5.8% 0.98g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.25% 0.91g	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	0.45% 0.33g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.028g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	94% 36g	38g per day for Men 19-50 years
Protein	53.5% 30g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	31.7% 0.41mg	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	6.02% 24μg	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	242% 36.3mg	9.83% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	193% 232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Black Pepper	Recommended Dietary Allowance
Calcium	38% 381mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	209% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 48.5μg	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	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	786% 18mg	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% 224mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	55.4% 1884mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Black Pepper:

• Almonds have 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B9 and 24.6 times more Vitamin E than Black Pepper Spices.
• While Black Pepper Spices contain more Vitamin A, 3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Black Pepper Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Black Pepper:

• Almonds have 1.6 times more Magnesium, 3 times more Phosphorus and 2.6 times more Zinc than Black Pepper Spices.
• While Black Pepper Spices contain 1.6 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 5.9 times more Manganese, 1.8 times more Potassium and 20 times more Sodium than Almonds.
• Both Almonds and Black Pepper Spices have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.3 times more Energy, 15.3 times more Fat, 2.7 times more Saturated Fat, 17.8 times more Omega 6, 6.8 times more Sugars and 2 times more Protein than Black Pepper Spices.
• While Black Pepper Spices contain 50.7 times more Omega 3, 3 times more Carbohydrate and 2 times more Fiber than Almonds.
• Both Almonds as well as Black Pepper Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.