Comparing Nutrients in 7 ounces Dried Ancho Peppers VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Ancho Peppers	15%	23%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Ancho Peppers	Almonds	Recommended Dietary Allowance
Energy	19.2% 558kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	49.8% 8.46g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.5% 102g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	113% 43g	65.3% 25g	38g per day for Men 19-50 years
Protein	42% 23.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Ancho Peppers	Almonds	Recommended Dietary Allowance
Vitamin A	225% 2028μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	344% 4.47mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	540% 7mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.2% 137μg	22% 87.3μg	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	4.4% 3.97mg	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	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Ancho Peppers	Almonds	Recommended Dietary Allowance
Calcium	12% 121mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	227% 2.05mg	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	271% 21.7mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	53.4% 224mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57% 399mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	141% 4785mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Ancho Peppers vs Almonds:

• Dried Ancho Peppers have more Vitamin A, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B5, 25.8 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Dried Ancho Peppers and Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Dried Ancho Peppers as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Ancho Peppers vs Almonds:

• Dried Ancho Peppers have 2.9 times more Iron, 3.3 times more Potassium and 43 times more Sodium than Almonds.
• While Almonds contain 4.4 times more Calcium, 2 times more Copper, 2.4 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Selenium and 2.2 times more Zinc than Dried Ancho Peppers.

Comparison of macro-nutrients per 7 ounces:

• Dried Ancho Peppers have 54.7 times more Omega 3, 2.4 times more Carbohydrate and 1.7 times more Fiber than Almonds.
• While Almonds contain 2.1 times more Energy, 6.1 times more Fat, 4.6 times more Saturated Fat, 2.9 times more Omega 6 and 1.8 times more Protein than Dried Ancho Peppers.
• Both Dried Ancho Peppers as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.