Comparing Nutrients in 14 ounces Almonds VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Almonds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	79.2% 2298kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	86.5% 27.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	34.3% 5.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	114% 148g	130g per day for Men 19-50 years
Sugars	24% 17.3g	101% 73.5g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	150% 84g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	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	3.97% 24IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	107% 1068mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	30% 0.27mg	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	184% 14.7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	75.6% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Pie, coconut creme, commercially prepared:

• Almonds have 4.1 times more Vitamin B1, 14.2 times more Vitamin B2, 18.1 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9 and 170.9 times more Vitamin E than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• Both Almonds as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Pie, coconut creme, commercially prepared:

• Almonds have 9.3 times more Calcium, 15.2 times more Copper, 4.6 times more Iron, 13.5 times more Magnesium, 5 times more Manganese, 5.7 times more Phosphorus, 11.3 times more Potassium and 6.6 times more Zinc than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains 1.3 times more Selenium, 204 times more Sodium and 9.8 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.9 times more Energy, 3 times more Fat, 8.4 times more Omega 6, 9.6 times more Fiber and 10.1 times more Protein than Pie, coconut creme, commercially prepared.
• While Pie, coconut creme, commercially prepared contains 1.8 times more Saturated Fat, 25 times more Omega 3, 1.7 times more Carbohydrate and 4.3 times more Sugars than Almonds.
• Both Almonds as well as Pie, coconut creme, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.