Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Black Pepper	13%	9%	78%

Macro Nutrients

	Oil Roasted Almonds	Black Pepper	Recommended Dietary Allowance
Energy	41.5% 1205kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	6.67% 6.47g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	8.1% 1.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	98% 127g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	1.75% 1.27g	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	0.63% 0.46g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0.04g	g per day for Men 19-50 years
Fiber	55% 21g	132% 50.2g	38g per day for Men 19-50 years
Protein	75.2% 42g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	44.4% 0.58mg	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	13.4% 53.6μg	8.43% 33.7μg	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	0% 0mg	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	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	271% 325μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Black Pepper	Recommended Dietary Allowance
Calcium	57.7% 577mg	88% 879mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	293% 2.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68μg	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	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	1100% 25.3mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	77.6% 2637mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.67% 24.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Black Pepper per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Black Pepper:

• 7 ounces of Oil Roasted Almonds have 4.3 times more Vitamin B2, 3.2 times more Vitamin B3, 1.6 times more Vitamin B9 and 25 times more Vitamin E than Black Pepper.
• While 7 oz of Black Pepper Spices contain more Vitamin A, 6.1 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Black Pepper provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Oil Roasted Almonds as well as Black Pepper Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Black Pepper:

• 7 ounces of Oil Roasted Almonds have 1.6 times more Magnesium, 2.9 times more Phosphorus and 2.6 times more Zinc than Black Pepper.
• While 7 oz of Black Pepper Spices contain 1.5 times more Calcium, 1.4 times more Copper, 2.6 times more Iron, 5.2 times more Manganese and 1.9 times more Potassium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Black Pepper contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 2.4 times more Energy, 16.9 times more Fat, 3 times more Saturated Fat, 19.5 times more Omega 6, 7.1 times more Sugars and 2 times more Protein than Black Pepper.
• While 7 oz of Black Pepper Spices contain more Omega 3, 3.6 times more Carbohydrate and 2.4 times more Fiber than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3