Comparing Nutrients in 7 ounces Dried Red Sweet Peppers VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Red Sweet Peppers	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	21.5% 623kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	27% 35g	130g per day for Men 19-50 years
Sugars	112% 81g	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	111% 42.3g	55% 21g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	852% 7666μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.4mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	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	114% 454μg	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	4189% 3770mg	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	53% 7.94mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	26.6% 266mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	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	258% 20.6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	164% 3.76mg	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	93% 649mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	185% 6291mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	25.5% 383mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Freeze-dried Red Sweet Peppers have more Vitamin A, 13 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 18.8 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.5 times more Vitamin E than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Freeze-dried Red Sweet Peppers have 1.5 times more Copper, 2.8 times more Iron, 4.5 times more Potassium and 193 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.2 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Zinc than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Oil Roasted Almonds have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Freeze-dried Red Sweet Peppers have more Omega 3, 3.9 times more Carbohydrate, 9 times more Sugars and 2 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Energy, 18.4 times more Fat, 9.4 times more Saturated Fat and 9.2 times more Omega 6 than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Oil Roasted Almonds have similar amounts of Protein per 7 oz.
• Both Freeze-dried Red Sweet Peppers as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.