Comparing Nutrients in 14 ounces Almonds VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Almonds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	79.2% 2298kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	110% 35g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	86.7% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	160% 208g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 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	24% 9.13g	38g per day for Men 19-50 years
Protein	150% 84g	43.2% 24.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	12.2% 0.16mg	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	93% 373μg	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	NA	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	36.8% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	55.2% 66.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	107% 1068mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	39.2% 0.35mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	92% 2.1mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.89% 32.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Almonds have 8.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B6 and 18.4 times more Vitamin E than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 1.3 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Vitamin B5 per 14 oz.
• Both Almonds as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Almonds have 11.7 times more Calcium, 11.6 times more Copper, 1.5 times more Iron, 15.9 times more Magnesium, 4.1 times more Manganese, 6.2 times more Phosphorus, 7.1 times more Potassium and 6 times more Zinc than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 393 times more Sodium than Almonds.
• Both Almonds and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Fat, 3.3 times more Omega 6, 5.4 times more Fiber and 3.5 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.3 times more Saturated Fat, 43.3 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• Both Almonds and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Energy per 14 oz.
• Both Almonds as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 14 oz.