Comparing Nutrients in 100 grams Blanched Almonds VS Red or Cayenne Pepper

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Red or Cayenne Pepper	11%	36%	53%

Macro Nutrients

	Blanched Almonds	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	20.3% 590kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	10% 3.26g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	45.4% 7.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	43.6% 56.6g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	14.3% 10.3g	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	0% 0g	NA	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	71.6% 27g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	231% 2081μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	70.7% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	188% 2.45mg	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	12.3% 49μg	26.5% 106μg	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	0% 0mg	85% 76.4mg	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	158% 23.8mg	199% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67% 80.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	23.6% 236mg	14.8% 148mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	41.4% 0.37mg	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	41% 3.28mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	87% 2mg	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	68.7% 481mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	22.5% 2.48mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.22% 8.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Red or Cayenne Pepper:

• Red or Cayenne Pepper Spice contains more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 21.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Red or Cayenne Pepper:

• Blanched Almonds have 1.6 times more Calcium, 2.8 times more Copper, 1.8 times more Magnesium and 1.6 times more Phosphorus than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 2.4 times more Iron, 3.1 times more Potassium, 2.8 times more Selenium and 1.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Red or Cayenne Pepper Spice have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.9 times more Energy, 3 times more Fat, 1.2 times more Saturated Fat, 1.6 times more Omega 6 and 1.8 times more Protein than Red or Cayenne Pepper Spice.
• While Red or Cayenne Pepper Spice contains 165 times more Omega 3, 3 times more Carbohydrate, 2.2 times more Sugars and 2.7 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Red or Cayenne Pepper Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.