Comparing Nutrients in 5 ounces Canned Green Chili Peppers VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Green Chili Peppers	12%	10%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Green Chili Peppers	Almonds	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5% 6.52g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	NA	0.22% 0.16g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Green Chili Peppers	Almonds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.55% 0.89mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76.5μg	15.6% 62.4μg	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	54% 48.5mg	0% 0mg	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	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Chili Peppers	Almonds	Recommended Dietary Allowance
Calcium	5.1% 51mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	NA	162% 1.46mg	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	23.6% 1.9mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.23% 15.6mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	37.5% 563mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Green Chili Peppers vs Almonds:

• Canned Green Chili Peppers have 1.2 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 20.5 times more Vitamin B1, 37.9 times more Vitamin B2, 5.8 times more Vitamin B3 and 5.6 times more Vitamin B5 than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Canned Green Chili Peppers as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Green Chili Peppers vs Almonds:

• Canned Green Chili Peppers have 397 times more Sodium and 21.1 times more Water than Almonds.
• While Almonds contain 7.5 times more Calcium, 2.8 times more Iron, 67.5 times more Magnesium, 43.7 times more Phosphorus, 6.5 times more Potassium, 13.7 times more Selenium and 34.7 times more Zinc than Canned Green Chili Peppers.

Comparison of macro-nutrients per 5 ounces:

• Almonds contain 27.6 times more Energy, 184.9 times more Fat, 135.8 times more Saturated Fat, 85 times more Omega 6, 4.7 times more Carbohydrate, 7.4 times more Fiber and 29.4 times more Protein than Canned Green Chili Peppers.
• Both Canned Green Chili Peppers as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.