Comparing Nutrients in 100 calories Pie crust, standard-type, frozen, ready-to-bake, enriched VS Almonds

Weight per 100 calories

• Pie crust, standard-type, frozen, ready-to-bake, enriched: 22g
• Almonds: 17.3g

Almonds have 1.3 times more energy per unit of mass than Pie crust, standard-type, frozen, ready-to-bake, enriched, which is very high in comparison to other foods. Pie crust, standard-type, frozen, ready-to-bake, enriched having very high energy density.

Which food has more nutrients per 100 calories - Pie crust, standard-type, frozen, ready-to-bake, enriched or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched	5%	52%	43%
Almonds	14%	72%	14%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	5.58% 1.8g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	1.04% 0.75g	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	NA	0.026% 0.019g	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	NA	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	1.44% 0.55g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.86% 0.037mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.77% 0.089mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.84% 0.011mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.83% 15.3μg	1.9% 7.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.98% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched	Almonds	Recommended Dietary Allowance
Calcium	0.42% 4.16mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	1.82% 0.016mg	19.8% 0.18mg	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	7.1% 0.57mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	0.78% 3.3mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.097mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.25% 15.8mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	0.62% 21.2mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	5.97% 89.5mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.098mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched vs Almonds:

• Pie crust, standard-type, frozen, ready-to-bake, enriched has 1.7 times more Vitamin B1 and 2 times more Vitamin B9 than Almonds.
• While Almonds contain 5.3 times more Vitamin B2, 2.2 times more Vitamin B6 and 44 times more Vitamin E than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Pie crust, standard-type, frozen, ready-to-bake, enriched vs Almonds:

• Pie crust, standard-type, frozen, ready-to-bake, enriched has 1.8 times more Selenium and 518.2 times more Sodium than Almonds.
• While Almonds contain 11.2 times more Calcium, 10.9 times more Copper, 14.2 times more Magnesium, 3.9 times more Manganese, 5.3 times more Phosphorus, 6 times more Potassium and 5.5 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched and Almonds have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Pie crust, standard-type, frozen, ready-to-bake, enriched has 2.7 times more Saturated Fat, 51.5 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Fat, 3.3 times more Omega 6, 3.9 times more Fiber and 2.7 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched and Almonds have similar amounts of Energy and Sugars per 100 kcal.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.