Comparing Nutrients in 5 ounces Blanched Almonds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Paprika	15%	30%	55%

Macro Nutrients

	Blanched Almonds	Paprika	Recommended Dietary Allowance
Energy	29% 836kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	9.48% 3.03g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	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	20.4% 26.5g	59% 76.5g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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% 0g	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	% 0.043g	% 3.73g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 1.15g	g per day for Men 19-50 years
Fiber	37% 14g	130% 49.5g	38g per day for Men 19-50 years
Protein	54% 30.3g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	22.6% 0.27mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	71% 3.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	233% 3.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	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	224% 33.7mg	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

	Blanched Almonds	Paprika	Recommended Dietary Allowance
Calcium	33.5% 335mg	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	58% 4.65mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	98% 2.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	27.5% 934mg	95% 3232mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	55.8% 6.14mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.43% 16g	3700g per day for Men 19-50 years

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

• Paprika Spice contains more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 8 times more Vitamin B5, 18.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Paprika Spice have similar amounts of Vitamin B9 and Vitamin E per 5 oz.
• Both Blanched Almonds as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Paprika:

• Blanched Almonds have 1.4 times more Copper, 1.5 times more Magnesium and 1.5 times more Phosphorus than Paprika Spice.
• While Paprika Spice contains 6.4 times more Iron, 3.5 times more Potassium, 2 times more Selenium, 3.6 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Paprika Spice have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 2.1 times more Energy, 4.1 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 113.3 times more Omega 3, 2.9 times more Carbohydrate, 2.2 times more Sugars, more Fructose and 3.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.