Comparing Nutrients in 100 calories Almonds VS Pie crust, standard-type, dry mix

Weight per 100 calories

• Almonds: 17.3g
• Pie crust, standard-type, dry mix: 19.3g

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, standard-type, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Almonds	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	6.25% 6.06g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	4.28% 0.73g	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	7.74% 10g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	NA	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	NA	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	3.16% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	1.03% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	0.95% 0.012mg	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	5% 20μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	1.18% 11.8mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	1.6% 0.014mg	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	5.36% 0.43mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	0.69% 2.9mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	2.64% 0.061mg	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	2.37% 16.6mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	0.36% 12.4mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	8.04% 4.42μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	9.7% 145mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0.7% 0.077mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.04% 1.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Pie crust, standard-type, dry mix:

• Almonds have 4.8 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Pie crust, standard-type, dry mix.
• While Pie crust, standard-type, dry mix contains 2.1 times more Vitamin B1 and 2.6 times more Vitamin B9 than Almonds.
• Both Almonds and Pie crust, standard-type, dry mix have similar amounts of Vitamin B3 per 100 kcal.
• Both Almonds as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Pie crust, standard-type, dry mix:

• Almonds have 3.9 times more Calcium, 12.3 times more Copper, 1.5 times more Iron, 16.1 times more Magnesium, 6.2 times more Manganese, 5 times more Phosphorus, 10.2 times more Potassium and 7 times more Zinc than Pie crust, standard-type, dry mix.
• While Pie crust, standard-type, dry mix contains 6.2 times more Selenium and 841.7 times more Sodium than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 1.4 times more Fat, 2.9 times more Omega 6 and 2.7 times more Protein than Pie crust, standard-type, dry mix.
• While Pie crust, standard-type, dry mix contains 2.3 times more Saturated Fat, 74.1 times more Omega 3 and 2.7 times more Carbohydrate than Almonds.
• Both Almonds and Pie crust, standard-type, dry mix have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Pie crust, standard-type, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.