Comparing Nutrients in 100 grams Roasted Almonds VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Roasted Almonds	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	20.6% 598kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	12.2% 12g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	4.97% 1.6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	30% 5.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	3.25% 4.2g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	3% 2.17g	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	0.014% 0.01g	1.5% 1.08g	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	% 0.01g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 0g	g per day for Men 19-50 years
Fiber	28.7% 11g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	37.4% 21g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	15% 0.2mg	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	13.8% 55μg	0.5% 2μg	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	197% 177mg	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	159% 24mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	27% 268mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	1.9% 0.017mg	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	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	2.7% 0.062mg	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	67.3% 471mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	3.94% 134mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	2.23% 82.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Sauteed Green Sweet Peppers:

• Dry Roasted Almonds have 1.8 times more Vitamin B1, 24.9 times more Vitamin B2, 6.2 times more Vitamin B3, 2.9 times more Vitamin B5, 27.5 times more Vitamin B9 and 17.1 times more Vitamin E than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Sauteed Green Sweet Peppers:

• Dry Roasted Almonds have 33.5 times more Calcium, 64.6 times more Copper, 12.4 times more Iron, 34.9 times more Magnesium, 36 times more Manganese, 31.4 times more Phosphorus, 5.3 times more Potassium, 3.3 times more Selenium and 55.2 times more Zinc than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 5.7 times more Sodium and 34.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 5.2 times more Energy, 4.4 times more Fat, 2.6 times more Saturated Fat, 2.5 times more Omega 6, 5 times more Carbohydrate, 2.2 times more Sugars, 6.1 times more Fiber and 26.9 times more Protein than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 77 times more Omega 3 and 108 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.