Comparing Nutrients in 100 calories Almonds VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Weight per 100 calories

• Almonds: 17.3g
• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled: 20.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Almonds or Pie crust, cookie-type, prepared from recipe, graham cracker, chilled?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Almonds	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	10% 13.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	10.7% 7.76g	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	0.026% 0.019g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	0.82% 0.31g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	1.76% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	2.73% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	0.89% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	0.56% 0.007mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	1.76% 7.02μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.17% 0.004μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	3.14% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	0.41% 4.13mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	2.8% 0.025mg	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	8% 0.64mg	5.48% 0.44mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	0.89% 3.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	4.07% 0.094mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	1.9% 13.2mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	0.52% 17.8mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	7.7% 116mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0.86% 0.095mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.034% 1.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Almonds have 1.7 times more Vitamin B1, 5.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.3 times more Vitamin B6 and 9.4 times more Vitamin E than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains more Vitamin A and more Vitamin K than Almonds.
• Both Almonds and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Vitamin B9 per 100 kcal.
• Both Almonds as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Almonds have 11.2 times more Calcium, 7.1 times more Copper, 1.5 times more Iron, 12.5 times more Magnesium, 4 times more Manganese, 6.3 times more Phosphorus, 7.1 times more Potassium and 5.7 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 1.7 times more Selenium and 669.9 times more Sodium than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 1.7 times more Fat, 1.6 times more Omega 6, 7 times more Fiber and 4.3 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 1.6 times more Saturated Fat, 117.2 times more Omega 3, 3.5 times more Carbohydrate and 10.3 times more Sugars than Almonds.
• Both Almonds and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.