Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Yellow Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Oil Roasted Almonds	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	158% 27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	75.2% 42g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.04% 0.91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	13% 51.6μg	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	405% 364mg	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	344% 51.5mg	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

	Oil Roasted Almonds	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	57.7% 577mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	23.6% 0.21mg	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	91% 7.3mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	10% 0.23mg	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	132% 925mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	12.4% 421mg	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	55.4% 6.1mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Yellow Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Yellow Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Yellow Sweet Peppers:

• 7 ounces of Oil Roasted Almonds have 3.3 times more Vitamin B1, 31.2 times more Vitamin B2, 4.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Yellow Sweet Peppers.
• While 7 oz of Raw Yellow Sweet Peppers contain 1.4 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Yellow Sweet Peppers provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 7 ounces of Yellow Sweet Peppers have insufficient amounts of Vitamin B2
• Both Oil Roasted Almonds as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Yellow Sweet Peppers:

• 7 ounces of Oil Roasted Almonds have 26.5 times more Calcium, 8.9 times more Copper, 8 times more Iron, 22.8 times more Magnesium, 21 times more Manganese, 19.4 times more Phosphorus, 3.3 times more Potassium, 13.7 times more Selenium and 18.1 times more Zinc than Yellow Sweet Peppers.
• While 7 oz of Raw Yellow Sweet Peppers contain 32.9 times more Water than Oil Roasted Almonds.
• 7 ounces of Yellow Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 22.5 times more Energy, 262.7 times more Fat, 135.7 times more Saturated Fat, 2.8 times more Carbohydrate, 11.7 times more Fiber and 21.2 times more Protein than Yellow Sweet Peppers.
• 7 ounces of Yellow Sweet Peppers provide inadequate amounts of Energy and Protein