Comparing Nutrients in 7 ounces Canned Jalapeno Peppers with Liquids VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Jalapeno Peppers with Liquids	12%	27%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Jalapeno Peppers with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	27% 35g	130g per day for Men 19-50 years
Sugars	5.86% 4.25g	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	13.6% 5.16g	55% 21g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Jalapeno Peppers with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	18.7% 169μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	6.95% 27.8μg	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	22% 20mg	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	21.3% 25.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jalapeno Peppers with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	46.6% 3.73mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	5.1% 35.7mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	221% 3316mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.77% 176g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jalapeno Peppers with Liquids VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Jalapeno Peppers with Liquids 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 Canned Jalapeno Peppers with Liquids vs Oil Roasted Almonds:

• 7 ounces of Canned Jalapeno Peppers with Liquids have more Vitamin A, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.1 times more Vitamin B1, 20.6 times more Vitamin B2, 9.1 times more Vitamin B3, 1.9 times more Vitamin B9 and 37.6 times more Vitamin E than Canned Jalapeno Peppers Solids and Liquids.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Jalapeno Peppers Solids and Liquids as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Jalapeno Peppers with Liquids vs Oil Roasted Almonds:

• 7 ounces of Canned Jalapeno Peppers with Liquids have 1671 times more Sodium and 31.7 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 12.7 times more Calcium, 6.5 times more Copper, 2 times more Iron, 18.3 times more Magnesium, 21.6 times more Manganese, 25.9 times more Phosphorus, 3.6 times more Potassium, 10.3 times more Selenium and 9 times more Zinc than Canned Jalapeno Peppers Solids and Liquids.
• 7 ounces of Canned Jalapeno Peppers with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 22.5 times more Energy, 58.7 times more Fat, 43.4 times more Saturated Fat, 27.6 times more Omega 6, 3.7 times more Carbohydrate, 2.1 times more Sugars, 4 times more Fiber and 23.1 times more Protein than Canned Jalapeno Peppers Solids and Liquids.
• 7 ounces of Canned Jalapeno Peppers with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Jalapeno Peppers Solids and Liquids as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.