Comparing Nutrients in 7 ounces Almonds VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Almonds	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	39.6% 1149kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	20.2% 6.47g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	90% 15.3g	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	86.4% 112g	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	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	142% 54g	38g per day for Men 19-50 years
Protein	75% 42g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Almonds	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	459% 4130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	374% 4.86mg	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	52.6% 210μg	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	168% 152mg	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	395% 59mg	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	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	53.4% 534mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	82.2% 0.74mg	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	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	173% 3.97mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	118% 3997mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Red or Cayenne Pepper:

• Almonds have 1.2 times more Vitamin B2 than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains more Vitamin A, 1.6 times more Vitamin B1, 2.4 times more Vitamin B3, 17.9 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Red or Cayenne Pepper Spice have similar amounts of Vitamin E per 7 oz.
• Both Almonds as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Red or Cayenne Pepper:

• Almonds have 1.8 times more Calcium, 2.8 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Zinc than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 2.1 times more Iron, 2.7 times more Potassium, 2.1 times more Selenium and 30 times more Sodium than Almonds.
• Both Almonds and Red or Cayenne Pepper Spice have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.8 times more Energy, 2.9 times more Fat, 1.6 times more Omega 6 and 1.8 times more Protein than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 220 times more Omega 3, 2.6 times more Carbohydrate, 2.4 times more Sugars and 2.2 times more Fiber than Almonds.
• Both Almonds and Red or Cayenne Pepper Spice have similar amounts of Saturated Fat per 7 oz.
• Both Almonds as well as Red or Cayenne Pepper Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.