Comparing Nutrients in 7 ounces Almonds VS Paprika

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Paprika	15%	30%	55%

Macro Nutrients

	Almonds	Paprika	Recommended Dietary Allowance
Energy	39.6% 1149kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	13.3% 4.25g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	56% 0.9g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	85.4% 14.5g	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	82.4% 107g	130g per day for Men 19-50 years
Sugars	12% 8.63g	28.3% 20.5g	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	18.4% 13.3g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 1.6g	g per day for Men 19-50 years
Fiber	65.3% 25g	182% 69.3g	38g per day for Men 19-50 years
Protein	75% 42g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Almonds	Paprika	Recommended Dietary Allowance
Vitamin A	0% 0μg	543% 4888μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	327% 4.25mg	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	24.3% 97μg	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	2% 1.8mg	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	385% 57.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Paprika	Recommended Dietary Allowance
Calcium	53.4% 534mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	157% 1.4mg	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	524% 42mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	137% 3.16mg	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	89% 623mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	133% 4525mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.6% 22.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Paprika:

• Paprika Spice contains more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B3, 5.3 times more Vitamin B5, 15.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Paprika Spice have similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 7 oz.
• Both Almonds as well as Paprika Spice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Paprika:

• Almonds have 1.4 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Paprika Spice.
• While Paprika Spice contains 5.7 times more Iron, 3.1 times more Potassium, 1.5 times more Selenium, 68 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Paprika Spice have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.1 times more Energy, 3.9 times more Fat, 1.8 times more Saturated Fat, 1.7 times more Omega 6 and 1.5 times more Protein than Paprika Spice.
• While Paprika Spice contains 151 times more Omega 3, 2.5 times more Carbohydrate, 2.4 times more Sugars, 61 times more Fructose and 2.8 times more Fiber than Almonds.
• Both Almonds as well as Paprika Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.