Comparing Nutrients in 5 ounces Black Pepper VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Black Pepper	Almonds	Recommended Dietary Allowance
Energy	12.3% 356kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	4.76% 4.62g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	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	69.7% 91g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	0.45% 0.33g	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	% 0.34g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 5.6g	g per day for Men 19-50 years
Fiber	94% 36g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Almonds	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	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	6.02% 24μg	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	0% 0mg	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	9.83% 1.47mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 232μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Almonds	Recommended Dietary Allowance
Calcium	62.8% 628mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48.5μg	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	172% 13.8mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	786% 18mg	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	32% 224mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Black Pepper vs Almonds:

• Black Pepper Spices have more Vitamin A, 3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B9 and 24.6 times more Vitamin E than Black Pepper Spices.
• Both Black Pepper Spices as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Black Pepper vs Almonds:

• Black Pepper Spices have 1.6 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 5.9 times more Manganese, 1.8 times more Potassium and 20 times more Sodium than Almonds.
• While Almonds contain 1.6 times more Magnesium, 3 times more Phosphorus and 2.6 times more Zinc than Black Pepper Spices.
• Both Black Pepper Spices and Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Black Pepper Spices have 50.7 times more Omega 3, 3 times more Carbohydrate and 2 times more Fiber than Almonds.
• While Almonds contain 2.3 times more Energy, 15.3 times more Fat, 2.7 times more Saturated Fat, 17.8 times more Omega 6, 6.8 times more Sugars and 2 times more Protein than Black Pepper Spices.
• Both Black Pepper Spices as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.