Comparing Nutrients in 5 ounces Oil Roasted Almonds VS White Pepper

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
White Pepper	12%	6%	82%

Macro Nutrients

	Oil Roasted Almonds	White Pepper	Recommended Dietary Allowance
Energy	29.7% 860kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	113% 19g	NA	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	75% 97g	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	98% 37g	38g per day for Men 19-50 years
Protein	53.7% 30g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	White Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11% 0.14mg	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	33% 29.8mg	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	White Pepper	Recommended Dietary Allowance
Calcium	41.2% 412mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	143% 1.3mg	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	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	265% 6.1mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS White Pepper per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of White Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs White Pepper:

• 5 ounces of Oil Roasted Almonds have 4.2 times more Vitamin B1, 6.2 times more Vitamin B2, 17.3 times more Vitamin B3 and 2.7 times more Vitamin B9 than White Pepper.
• While 5 oz of White Pepper Spices contain more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and White Pepper provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 5 ounces of White Pepper have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Oil Roasted Almonds as well as White Pepper Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs White Pepper:

• 5 ounces of Oil Roasted Almonds have 3 times more Magnesium, 2.6 times more Phosphorus, 9.6 times more Potassium, 1.3 times more Selenium and 2.7 times more Zinc than White Pepper.
• While 5 oz of White Pepper Spices contain 3.9 times more Iron and 1.7 times more Manganese than Oil Roasted Almonds.
• Both Oil Roasted Almonds and White Pepper contain similar levels of Calcium and Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 2.1 times more Energy, 26 times more Fat, 6.7 times more Saturated Fat and 2 times more Protein than White Pepper.
• While 5 oz of White Pepper Spices contain 3.9 times more Carbohydrate and 2.5 times more Fiber than Oil Roasted Almonds.