Comparing Nutrients in 7 ounces Almonds VS Boiled Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Green Sweet Peppers	11%	6%	83%

Macro Nutrients

	Almonds	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Energy	39.6% 1149kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.12% 0.19g	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	8.73% 6.33g	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	0.3% 0.22g	4.1% 2.98g	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	% 3.08g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.3g	g per day for Men 19-50 years
Fiber	65.3% 25g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	75% 42g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	5.9% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	3.14% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	35.6% 0.46mg	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	7.94% 31.8μg	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	164% 148mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Calcium	53.4% 534mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	14.3% 0.13mg	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	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	9.92% 0.23mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	9.7% 329mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	4.93% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Boiled Green Sweet Peppers:

• Almonds have 3.5 times more Vitamin B1, 37.9 times more Vitamin B2, 7.6 times more Vitamin B3, 6 times more Vitamin B5, 2.8 times more Vitamin B9 and 51.3 times more Vitamin E than Boiled and Drained Green Sweet Peppers.
• While Boiled and Drained Green Sweet Peppers contain more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Boiled Green Sweet Peppers:

• Almonds have 29.9 times more Calcium, 15.9 times more Copper, 8.1 times more Iron, 27 times more Magnesium, 18.9 times more Manganese, 26.7 times more Phosphorus, 4.4 times more Potassium, 13.7 times more Selenium and 26 times more Zinc than Boiled and Drained Green Sweet Peppers.
• While Boiled and Drained Green Sweet Peppers contain 20.8 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 20.7 times more Energy, 249.7 times more Fat, 131.1 times more Saturated Fat, 128.4 times more Omega 6, 3.2 times more Carbohydrate, 1.4 times more Sugars, 10.4 times more Fiber and 23 times more Protein than Boiled and Drained Green Sweet Peppers.
• While Boiled and Drained Green Sweet Peppers contain 13.6 times more Fructose than Almonds.
• Both Almonds as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.