Comparing Nutrients in 14 ounces Almonds VS 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	79.2% 2298kcal	66.2% 1921kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	151% 25.7g	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	195% 254g	130g per day for Men 19-50 years
Sugars	24% 17.3g	206% 149g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	150% 84g	29% 16.3g	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	84.2% 758μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	10.7% 0.14mg	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	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	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	678% 102mg	60.3% 9.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80% 96μg	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	107% 1068mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	54% 0.48mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	78% 1.8mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.65% 24.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Almonds have 2 times more Vitamin B1, 6.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 3.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 11.2 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 as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Almonds have 13.5 times more Calcium, 8.5 times more Copper, 1.8 times more Iron, 15 times more Magnesium, 4.8 times more Manganese, 7.5 times more Phosphorus, 8.5 times more Potassium and 6.8 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 1.4 times more Selenium and 560 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2 times more Fat, 1.9 times more Omega 6, 8.3 times more Fiber and 5.2 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 1.3 times more Saturated Fat, 98 times more Omega 3, 3 times more Carbohydrate and 8.6 times more Sugars than Almonds.
• Both Almonds and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Energy per 14 oz.
• Both Almonds as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.