Comparing Nutrients in 7 ounces Almonds VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Chili Powder	14%	34%	52%

Macro Nutrients

	Almonds	Chili Powder	Recommended Dietary Allowance
Energy	39.6% 1149kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	66% 1.06g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	87.2% 15g	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	76% 99g	130g per day for Men 19-50 years
Sugars	12% 8.63g	19.7% 14.3g	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	11.7% 8.5g	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	% 0.34g	% 4.25g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 1.5g	g per day for Men 19-50 years
Fiber	65.3% 25g	182% 69g	38g per day for Men 19-50 years
Protein	75% 42g	47.7% 26.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	327% 2943μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	143% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	35.2% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	320% 4.16mg	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	14% 55.6μg	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	1.54% 1.4mg	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	505% 75.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Chili Powder	Recommended Dietary Allowance
Calcium	53.4% 534mg	65.5% 655mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	220% 2mg	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	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	70.4% 296mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	147% 3.37mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	114% 3870mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	73.6% 40.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	379% 5689mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.58% 21.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Chili Powder:

• Almonds have 1.2 times more Vitamin B2 and 1.6 times more Vitamin B9 than Chili Powder Spices.
• While Chili Powder Spices contain more Vitamin A, 3.2 times more Vitamin B3, 1.9 times more Vitamin B5, 15.3 times more Vitamin B6, 1.5 times more Vitamin E and more Vitamin K than Almonds.
• Both Almonds and Chili Powder Spices have similar amounts of Vitamin B1 per 7 oz.
• Both Almonds as well as Chili Powder Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Chili Powder:

• Almonds have 1.8 times more Magnesium, 1.3 times more Manganese and 1.6 times more Phosphorus than Chili Powder Spices.
• While Chili Powder Spices contain 4.7 times more Iron, 2.7 times more Potassium, 5 times more Selenium, 2867 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Chili Powder Spices have similar amounts of Calcium and Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.1 times more Energy, 3.5 times more Fat, 1.5 times more Saturated Fat, 1.6 times more Omega 6 and 1.6 times more Protein than Chili Powder Spices.
• While Chili Powder Spices contain 177.7 times more Omega 3, 2.3 times more Carbohydrate, 1.7 times more Sugars, 39 times more Fructose and 2.8 times more Fiber than Almonds.
• Both Almonds as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.