Comparing Nutrients in 5 ounces Almonds VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Almonds	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	28.3% 821kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	25.2% 24.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	14.4% 4.62g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	64.3% 11g	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	61.7% 80.3g	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	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	101% 38.6g	38g per day for Men 19-50 years
Protein	53.5% 30g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Almonds	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	328% 2950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	100% 1.3mg	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	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	267% 3.47mg	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	37.6% 150μg	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	120% 108mg	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	282% 42.3mg	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	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	38% 381mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	58.7% 0.53mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	51.3% 215mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	123% 2.83mg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	84% 2855mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.31% 11.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Red or Cayenne Pepper:

• Almonds have 1.2 times more Vitamin B2 than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains more Vitamin A, 1.6 times more Vitamin B1, 2.4 times more Vitamin B3, 17.9 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Red or Cayenne Pepper Spice have similar amounts of Vitamin E per 5 oz.
• Both Almonds as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Red or Cayenne Pepper:

• Almonds have 1.8 times more Calcium, 2.8 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Zinc than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 2.1 times more Iron, 2.7 times more Potassium, 2.1 times more Selenium and 30 times more Sodium than Almonds.
• Both Almonds and Red or Cayenne Pepper Spice have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.8 times more Energy, 2.9 times more Fat, 1.6 times more Omega 6 and 1.8 times more Protein than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 220 times more Omega 3, 2.6 times more Carbohydrate, 2.4 times more Sugars and 2.2 times more Fiber than Almonds.
• Both Almonds and Red or Cayenne Pepper Spice have similar amounts of Saturated Fat per 5 oz.
• Both Almonds as well as Red or Cayenne Pepper Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.