Comparing Nutrients in 7 ounces Almonds VS Hungarian Peppers

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Hungarian Peppers	9%	11%	80%

Macro Nutrients

	Almonds	Hungarian Peppers	Recommended Dietary Allowance
Energy	39.6% 1149kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	12% 8.63g	9.66% 7g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	5.22% 2g	38g per day for Men 19-50 years
Protein	75% 42g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Hungarian Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	8.14% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	26.3% 105μg	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	205% 184mg	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	339% 51mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.4% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Hungarian Peppers	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	25.4% 0.23mg	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	92% 7.36mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	17.6% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Hungarian Peppers:

• Almonds have 2.6 times more Vitamin B1, 20.7 times more Vitamin B2, 3.3 times more Vitamin B3, 2.3 times more Vitamin B5 and 53.4 times more Vitamin E than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain more Vitamin A, 3.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Hungarian Peppers have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Raw Hungarian Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Hungarian Peppers:

• Almonds have 22.4 times more Calcium, 9 times more Copper, 8.1 times more Iron, 16.9 times more Magnesium, 10.7 times more Manganese, 16.6 times more Phosphorus, 3.6 times more Potassium, 13.7 times more Selenium and 10.4 times more Zinc than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 20.8 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 20 times more Energy, 121.8 times more Fat, 82.7 times more Saturated Fat, 53.8 times more Omega 6, 3.2 times more Carbohydrate, 1.2 times more Sugars, 12.5 times more Fiber and 26.4 times more Protein than Raw Hungarian Peppers.
• Both Almonds as well as Raw Hungarian Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.