Comparing Nutrients in 5 ounces Red or Cayenne Pepper VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Red or Cayenne Pepper	Roasted Almonds	Recommended Dietary Allowance
Energy	15.5% 451kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	25.2% 24.5g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.62g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	58.5% 0.94g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	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	61.7% 80.3g	23% 29.8g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	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	NA	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	101% 38.6g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	30.4% 17g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	328% 2950μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	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	37.6% 150μg	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	120% 108mg	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	282% 42.3mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red or Cayenne Pepper	Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	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	138% 11mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	51.3% 215mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	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	59.3% 415mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	84% 2855mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Red or Cayenne Pepper vs Roasted Almonds:

• Red or Cayenne Pepper Spice has more Vitamin A, 4.3 times more Vitamin B1, 2.4 times more Vitamin B3, 18 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 1.2 times more Vitamin E and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B2 than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Red or Cayenne Pepper vs Roasted Almonds:

• Red or Cayenne Pepper Spice has 2.1 times more Iron, 2.8 times more Potassium, 4.4 times more Selenium and 10 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Calcium, 2.9 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Zinc than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Dry Roasted Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Red or Cayenne Pepper Spice has 66 times more Omega 3, 2.7 times more Carbohydrate, 2.1 times more Sugars and 2.5 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Energy, 3 times more Fat, 1.3 times more Saturated Fat, 1.7 times more Omega 6 and 1.7 times more Protein than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.