Comparing Nutrients in 5 ounces Chili Powder VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Chili Powder	Roasted Almonds	Recommended Dietary Allowance
Energy	13.8% 400kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	47.2% 0.76g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	62.3% 10.6g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	23% 29.8g	130g per day for Men 19-50 years
Sugars	14% 10g	9.5% 6.9g	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	8.4% 6.1g	0.02% 0.014g	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	% 3.03g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 1.08g	% 6.73g	g per day for Men 19-50 years
Fiber	130% 49.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	34% 19g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	234% 2102μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.26mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	15% 0.19mg	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	9.92% 39.7μg	19.5% 78μg	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	1.1% 0.99mg	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	360% 54mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Roasted Almonds	Recommended Dietary Allowance
Calcium	46.8% 468mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	173% 1.56mg	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	307% 24.5mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	50.3% 211mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	138% 3.16mg	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	60.7% 425mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	81.3% 2764mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	52.6% 29μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	271% 4064mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have more Vitamin A, 3.2 times more Vitamin B1, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 15.4 times more Vitamin B6, 1.6 times more Vitamin E and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B2 and 2 times more Vitamin B9 than Chili Powder Spices.
• Both Chili Powder Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Chili Powder Spices have 1.2 times more Calcium, 4.6 times more Iron, 2.7 times more Potassium, 10.2 times more Selenium, 955.7 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Magnesium, 1.3 times more Manganese and 1.6 times more Phosphorus than Chili Powder Spices.
• Both Chili Powder Spices and Dry Roasted Almonds have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chili Powder Spices have 53.3 times more Omega 3, 2.4 times more Carbohydrate, 1.5 times more Sugars, 429 times more Fructose and 3.2 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Energy, 3.7 times more Fat, 1.7 times more Saturated Fat, 1.7 times more Omega 6 and 1.6 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.