Comparing Nutrients in 5 ounces Green Sweet Peppers VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Green Sweet Peppers	Almond paste	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.06% 6.58g	52% 67.8g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	71% 51.4g	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	2.2% 1.6g	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	% 1.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	2.18% 1.2g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Almond paste	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.54% 14μg	26% 103μg	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	127% 114mg	0.16% 0.14mg	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	3.5% 0.52mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.74% 10.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Almond paste	Recommended Dietary Allowance
Calcium	1.4% 14mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	71.5% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.071% 2.83μg	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	6.02% 0.48mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	52.8% 1.2mg	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	4.05% 28.3mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Sweet Peppers VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Green Sweet Peppers versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Green Sweet Peppers vs Almond paste:

• 5 ounces of Green Sweet Peppers have more Vitamin A, 6.2 times more Vitamin B6, 804 times more Vitamin C and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 1.4 times more Vitamin B1, 14.8 times more Vitamin B2, 3 times more Vitamin B3, 7.3 times more Vitamin B9 and 36.6 times more Vitamin E than Raw Green Sweet Peppers.
• 5 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Green Sweet Peppers as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Green Sweet Peppers vs Almond paste:

• 5 ounces of Green Sweet Peppers have 6.7 times more Water than Almond paste.
• While 5 oz of Almond paste contain 17.2 times more Calcium, 6.9 times more Copper, 4.7 times more Iron, 13 times more Magnesium, 7 times more Manganese, 12.9 times more Phosphorus, 1.8 times more Potassium, more Selenium and 11.4 times more Zinc than Raw Green Sweet Peppers.
• 5 ounces of Green Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 22.9 times more Energy, 163.2 times more Fat, 45.3 times more Saturated Fat, 24.9 times more Omega 3, 103.3 times more Omega 6, 10.3 times more Carbohydrate, 15.1 times more Sugars, 2.8 times more Fiber and 10.5 times more Protein than Raw Green Sweet Peppers.
• 5 ounces of Green Sweet Peppers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein