Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Oil Roasted Almonds	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	29.7% 860kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	NA	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	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	53.7% 30g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.8% 0.15mg	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	9.57% 38.3μg	3.54% 14μg	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	65% 58.4mg	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	245% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	41.2% 412mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	6.93% 0.062mg	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	65.2% 5.2mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	5.98% 0.14mg	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	94% 661mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cooked Chopped Frozen Green Sweet Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Cooked Chopped Frozen Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Cooked Chopped Frozen Green Sweet Peppers:

• 5 ounces of Oil Roasted Almonds have 1.8 times more Vitamin B1, 25.2 times more Vitamin B2, 3.4 times more Vitamin B3, 10 times more Vitamin B5 and 2.7 times more Vitamin B9 than Cooked Chopped Frozen Green Sweet Peppers.
• While 5 oz of Boiled Chopped Frozen Green Sweet Peppers contain more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cooked Chopped Frozen Green Sweet Peppers provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 5 ounces of Cooked Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Cooked Chopped Frozen Green Sweet Peppers:

• 5 ounces of Oil Roasted Almonds have 36.4 times more Calcium, 21.7 times more Copper, 7.1 times more Iron, 39.1 times more Magnesium, 25.4 times more Manganese, 35.8 times more Phosphorus, 9.7 times more Potassium, 20.5 times more Selenium and 61.4 times more Zinc than Cooked Chopped Frozen Green Sweet Peppers.
• While 5 oz of Boiled Chopped Frozen Green Sweet Peppers contain 33.8 times more Water than Oil Roasted Almonds.
• 5 ounces of Cooked Chopped Frozen Green Sweet Peppers lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 33.7 times more Energy, 306.5 times more Fat, 155.9 times more Saturated Fat, 150.2 times more Omega 6, 4.5 times more Carbohydrate, 11.7 times more Fiber and 22.3 times more Protein than Cooked Chopped Frozen Green Sweet Peppers.
• 5 ounces of Cooked Chopped Frozen Green Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein
• Both Oil Roasted Almonds as well as Boiled Chopped Frozen Green Sweet Peppers provide inadequate amounts of Omega 3 in five ounces.