Comparing Nutrients in 7 ounces Blanched Almonds VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Blanched Almonds	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	40.4% 1171kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	7.02% 9.13g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	76% 42.5g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	7.78% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	26.8% 107μg	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	75.4% 68mg	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	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	47% 468mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	NA	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	81.4% 6.5mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	52.5% 788mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Canned Green Chili Peppers:

• Blanched Almonds have 19.1 times more Vitamin B1, 23.7 times more Vitamin B2, 5.6 times more Vitamin B3 and 3.7 times more Vitamin B5 than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Canned Green Chili Peppers have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Blanched Almonds as well as Canned Green Chili Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Canned Green Chili Peppers:

• Blanched Almonds have 6.6 times more Calcium, 2.5 times more Iron, 67 times more Magnesium, 43.7 times more Phosphorus, 5.8 times more Potassium, 10.7 times more Selenium and 33 times more Zinc than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 20.9 times more Sodium and 20.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 28.1 times more Energy, 194.5 times more Fat, 141.2 times more Saturated Fat, 85.3 times more Omega 6, 4.1 times more Carbohydrate, 5.8 times more Fiber and 29.7 times more Protein than Canned Green Chili Peppers.
• Both Blanched Almonds as well as Canned Green Chili Peppers have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.