Comparing Nutrients in 5 ounces Canned Jalapeno Peppers with Liquids VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Jalapeno Peppers with Liquids	12%	27%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Jalapeno Peppers with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.17% 6.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	4.2% 3.03g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	39% 15g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	13.4% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.08% 0.061mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.57% 0.57mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	13% 0.17mg	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	4.96% 20μg	9.57% 38.3μg	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	15.7% 14mg	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	6.52% 0.98mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	150% 1.35mg	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	33.3% 2.66mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	152% 3.5mg	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	3.64% 25.5mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	158% 2369mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jalapeno Peppers with Liquids VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Jalapeno Peppers with Liquids versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Jalapeno Peppers with Liquids vs Oil Roasted Almonds:

• 5 ounces of Canned Jalapeno Peppers with Liquids have more Vitamin A, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.1 times more Vitamin B1, 20.6 times more Vitamin B2, 9.1 times more Vitamin B3, 1.9 times more Vitamin B9 and 37.6 times more Vitamin E than Canned Jalapeno Peppers Solids and Liquids.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Jalapeno Peppers Solids and Liquids as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Jalapeno Peppers with Liquids vs Oil Roasted Almonds:

• 5 ounces of Canned Jalapeno Peppers with Liquids have 1671 times more Sodium and 31.7 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 12.7 times more Calcium, 6.5 times more Copper, 2 times more Iron, 18.3 times more Magnesium, 21.6 times more Manganese, 25.9 times more Phosphorus, 3.6 times more Potassium, 10.3 times more Selenium and 9 times more Zinc than Canned Jalapeno Peppers Solids and Liquids.
• 5 ounces of Canned Jalapeno Peppers with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 22.5 times more Energy, 58.7 times more Fat, 43.4 times more Saturated Fat, 27.6 times more Omega 6, 3.7 times more Carbohydrate, 2.1 times more Sugars, 4 times more Fiber and 23.1 times more Protein than Canned Jalapeno Peppers Solids and Liquids.
• 5 ounces of Canned Jalapeno Peppers with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Jalapeno Peppers Solids and Liquids as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.