Comparing Nutrients in 7 ounces Paprika VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Paprika	Blanched Almonds	Recommended Dietary Allowance
Energy	19.3% 560kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.25g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	56% 0.9g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	85.4% 14.5g	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	82.4% 107g	28.5% 37g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	12.7% 9.2g	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	18.4% 13.3g	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	% 5.2g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 8.85g	g per day for Men 19-50 years
Fiber	182% 69.3g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	50% 28g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Paprika	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	543% 4888μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	327% 4.25mg	17.6% 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	24.3% 97μg	24.3% 97μg	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	2% 1.8mg	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	385% 57.7mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Blanched Almonds	Recommended Dietary Allowance
Calcium	45.4% 454mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	226% 2.04mg	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	524% 42mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	158% 3.64mg	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	89% 623mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	133% 4525mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.6% 22.3g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Paprika vs Blanched Almonds:

• Paprika Spice has more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3, 8 times more Vitamin B5, 18.6 times more Vitamin B6, more Vitamin C, 1.2 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Paprika Spice and Blanched Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Paprika Spice as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Paprika vs Blanched Almonds:

• Paprika Spice has 6.4 times more Iron, 3.5 times more Potassium, 2 times more Selenium, 3.6 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Copper, 1.5 times more Magnesium and 1.5 times more Phosphorus than Paprika Spice.
• Both Paprika Spice and Blanched Almonds have similar amounts of Calcium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Paprika Spice has 113.3 times more Omega 3, 2.9 times more Carbohydrate, 2.2 times more Sugars, more Fructose and 3.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Energy, 4.1 times more Fat, 1.8 times more Saturated Fat, 1.7 times more Omega 6 and 1.5 times more Protein than Paprika Spice.
• Both Paprika Spice as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.