Comparing Nutrients in 7 ounces Chili Powder VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Chili Powder	Almonds	Recommended Dietary Allowance
Energy	19.3% 560kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	87.2% 15g	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	76% 99g	33% 42.8g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	11.7% 8.5g	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	% 4.25g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 7.84g	g per day for Men 19-50 years
Fiber	182% 69g	65.3% 25g	38g per day for Men 19-50 years
Protein	47.7% 26.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Almonds	Recommended Dietary Allowance
Vitamin A	327% 2943μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.87mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.2% 1.76mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	320% 4.16mg	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	14% 55.6μg	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	1.54% 1.4mg	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	505% 75.7mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Almonds	Recommended Dietary Allowance
Calcium	65.5% 655mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	429% 34.3mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	70.4% 296mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	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	85% 595mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	73.6% 40.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	379% 5689mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chili Powder vs Almonds:

• Chili Powder Spices have more Vitamin A, 1.2 times more Vitamin B1, 3.2 times more Vitamin B3, 1.9 times more Vitamin B5, 15.3 times more Vitamin B6, 1.5 times more Vitamin E and more Vitamin K than Almonds.
• While Almonds contain 1.6 times more Vitamin B9 than Chili Powder Spices.
• Both Chili Powder Spices and Almonds have similar amounts of Vitamin B2 per 7 oz.
• Both Chili Powder Spices as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chili Powder vs Almonds:

• Chili Powder Spices have 1.2 times more Calcium, 4.7 times more Iron, 2.7 times more Potassium, 5 times more Selenium, 2867 times more Sodium and 1.4 times more Zinc than Almonds.
• While Almonds contain 1.8 times more Magnesium, 1.3 times more Manganese and 1.6 times more Phosphorus than Chili Powder Spices.
• Both Chili Powder Spices and Almonds have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chili Powder Spices have 177.7 times more Omega 3, 2.3 times more Carbohydrate, 1.7 times more Sugars, 39 times more Fructose and 2.8 times more Fiber than Almonds.
• While Almonds contain 2.1 times more Energy, 3.5 times more Fat, 1.5 times more Saturated Fat, 1.6 times more Omega 6 and 1.6 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.