Comparing Nutrients in 100 calories Roasted Almonds VS Pie, fried pies, fruit

Weight per 100 calories

• Roasted Almonds: 16.7g
• Pie, fried pies, fruit: 31.6g

Roasted Almonds have 1.9 times more energy per 100g than Pie, fried pies, fruit. It has very high energy density when compared to other foods. Pie, fried pies, fruit having high energy density.

Discover which food has more nutrients per 100 calories - Roasted Almonds or Pie, fried pies, fruit?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	5.25% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	11.2% 0.18g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	8.95% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	9.34% 6.77g	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	0.002% 0.002g	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	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	2.17% 0.82g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.18% 1.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	3.7% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	0.7% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	0.73% 0.009mg	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	2.3% 9.2μg	1.42% 5.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.05% 0.025μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.46% 0.41mg	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	26.6% 4mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.7% 6.96mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	1.65% 0.015mg	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	7.8% 0.62mg	4.83% 0.39mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	0.75% 3.16mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	3.1% 0.071mg	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	11.3% 78.8mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	0.6% 20.6mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	7.03% 105mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	0.66% 0.073mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.32% 12g	3700g per day for Men 19-50 years

Roasted Almonds VS Pie, Fried Pies, Fruit Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Almonds or Pie, fried pies, fruit?

Lets compare vitamin content per 100 calories of Roasted Almonds vs Pie, fried pies, fruit:

• 100 calories of Roasted Almonds have 6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 7.3 times more Vitamin E than Pie, fried pies, fruit.
• While 100 kcal of Pie, fried pies, fruit contain 3.5 times more Vitamin B1 than Dry Roasted Almonds.
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• 100 calories of Pie, fried pies, fruit have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Almonds vs Pie, fried pies, fruit:

• 100 calories of Roasted Almonds have 6.4 times more Calcium, 12.4 times more Copper, 1.6 times more Iron, 14.7 times more Magnesium, 5.3 times more Manganese, 5.8 times more Phosphorus, 5.8 times more Potassium and 7.6 times more Zinc than Pie, fried pies, fruit.
• While 100 kcal of Pie, fried pies, fruit contain 210.1 times more Sodium than Dry Roasted Almonds.
• 100 calories of Pie, fried pies, fruit lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc
• Both Dry Roasted Almonds as well as Pie, fried pies, fruit lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 1.7 times more Fat, 1.4 times more Omega 6, 2.2 times more Fiber and 3.7 times more Protein than Pie, fried pies, fruit.
• While 100 kcal of Pie, fried pies, fruit contain 107.5 times more Omega 3, 3.8 times more Carbohydrate and 8.3 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Pie, fried pies, fruit offer comparable quantities of Energy and Saturated Fat per 100 calories.
• 100 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 100 calories of Pie, fried pies, fruit provide inadequate amounts of Protein