Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Chili Powder	14%	34%	52%

Macro Nutrients

	Oil Roasted Almonds	Chili Powder	Recommended Dietary Allowance
Energy	29.7% 860kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	47.2% 0.76g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	62.3% 10.6g	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	54% 70.4g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	14% 10g	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	8.4% 6.1g	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	% 3.03g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 1.08g	g per day for Men 19-50 years
Fiber	39% 15g	130% 49.3g	38g per day for Men 19-50 years
Protein	53.7% 30g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	234% 2102μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	228% 2.97mg	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	9.92% 39.7μg	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	1.1% 0.99mg	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	360% 54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Chili Powder	Recommended Dietary Allowance
Calcium	41.2% 412mg	46.8% 468mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	157% 1.4mg	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	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	50.3% 211mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	105% 2.4mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	81.3% 2764mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	271% 4064mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.41% 15.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Chili Powder:

• Chili Powder Spices contain more Vitamin A, 2.7 times more Vitamin B1, 3.2 times more Vitamin B3, 3.9 times more Vitamin B5, 17.7 times more Vitamin B6, 1.5 times more Vitamin E and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Chili Powder Spices have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Oil Roasted Almonds as well as Chili Powder Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Chili Powder:

• Oil Roasted Almonds have 1.8 times more Magnesium, 1.4 times more Manganese and 1.6 times more Phosphorus than Chili Powder Spices.
• While Chili Powder Spices contain 4.7 times more Iron, 2.8 times more Potassium, 5 times more Selenium, 2867 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Chili Powder Spices have similar amounts of Calcium and Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 2.2 times more Energy, 3.9 times more Fat, 1.7 times more Saturated Fat, 1.8 times more Omega 6 and 1.6 times more Protein than Chili Powder Spices.
• While Chili Powder Spices contain more Omega 3, 2.8 times more Carbohydrate, 1.6 times more Sugars, more Fructose and 3.3 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.