Comparing Nutrients in 7 ounces Almond paste VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Almond paste	Red Sweet Peppers	Recommended Dietary Allowance
Energy	31.3% 909kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	9.2% 12g	130g per day for Men 19-50 years
Sugars	99% 72g	11.5% 8.33g	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	6.2% 4.5g	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	% 3.85g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	11% 4.17g	38g per day for Men 19-50 years
Protein	32% 18g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.6% 312μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.82% 0.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.2% 145μg	23% 91μg	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	0.22% 0.2mg	282% 253mg	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	179% 27mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	34% 341mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	3.75% 0.034mg	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	39.7% 3.18mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	9.66% 0.22mg	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	73% 512mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Red Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Red Sweet Peppers:

• 7 ounces of Almond paste have 1.5 times more Vitamin B1, 4.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B9 and 8.6 times more Vitamin E than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain more Vitamin A, 2.8 times more Vitamin B5, 8.1 times more Vitamin B6, 1277 times more Vitamin C and more Vitamin K than Almond paste.
• 7 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Almond paste as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Red Sweet Peppers:

• 7 ounces of Almond paste have 24.6 times more Calcium, 26.7 times more Copper, 3.7 times more Iron, 10.8 times more Magnesium, 7.6 times more Manganese, 9.9 times more Phosphorus, 1.5 times more Potassium, 42 times more Selenium and 5.9 times more Zinc than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 6.5 times more Water than Almond paste.
• 7 ounces of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 17.6 times more Energy, 92.5 times more Fat, 44.6 times more Saturated Fat, 3.6 times more Omega 3, 55.8 times more Omega 6, 7.9 times more Carbohydrate, 8.6 times more Sugars, 2.3 times more Fiber and 9.1 times more Protein than Red Sweet Peppers.
• 7 ounces of Red Sweet Peppers provide inadequate amounts of Energy, Omega 6 and Protein