Comparing Nutrients in 7 ounces Banana Pepper VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Banana Pepper	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	27% 35g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	12.5% 9.03g	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	NA	0% 0g	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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	55% 21g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	18% 0.23mg	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	14.4% 57.5μg	13.4% 53.6μg	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	182% 164mg	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	9.13% 1.37mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	211% 1.9mg	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	11.4% 0.91mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	212% 4.9mg	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	9.07% 63.5mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.92% 182g	0.15% 5.56g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Banana Pepper have 3 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 14.5 times more Vitamin B2, 3 times more Vitamin B3 and 37.6 times more Vitamin E than Raw Banana Pepper.
• Both Banana Pepper and Oil Roasted Almonds provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Banana Pepper as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Banana Pepper have 32.8 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 20.8 times more Calcium, 10.2 times more Copper, 8 times more Iron, 16.1 times more Magnesium, 24.6 times more Manganese, 14.6 times more Phosphorus, 2.7 times more Potassium, 13.7 times more Selenium and 12.3 times more Zinc than Raw Banana Pepper.
• 7 ounces of Banana Pepper lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 22.5 times more Energy, 122.6 times more Fat, 87.7 times more Saturated Fat, 56.3 times more Omega 6, 3.3 times more Carbohydrate, 2.3 times more Sugars, 3.1 times more Fiber and 12.8 times more Protein than Raw Banana Pepper.
• 7 ounces of Banana Pepper provide inadequate amounts of Energy and Omega 6
• Both Raw Banana Pepper as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.