Comparing Nutrients in 14 ounces Almonds VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	79.2% 2298kcal	43.2% 1254kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	30.5% 9.75g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	141% 2.25g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	112% 19g	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	130% 169g	130g per day for Men 19-50 years
Sugars	24% 17.3g	117% 85g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	150% 84g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	35.3% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	9.16% 0.12mg	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	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	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	678% 102mg	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	107% 1068mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	20.7% 0.19mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	38.7% 0.89mg	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	24.4% 171mg	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	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	88% 1322mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Pie, fried pies, fruit per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Pie, fried pies, fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Pie, fried pies, fruit:

• 14 ounces of Almonds have 1.5 times more Vitamin B1, 10.7 times more Vitamin B2, 2.5 times more Vitamin B3, 4.3 times more Vitamin B5, 4.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 14.9 times more Vitamin E than Pie, fried pies, fruit.
• While 14 oz of Pie, fried pies, fruit contain more Vitamin B12 and more Vitamin K than Almonds.
• 14 ounces of Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Almonds as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Pie, fried pies, fruit:

• 14 ounces of Almonds have 12.2 times more Calcium, 21.9 times more Copper, 3 times more Iron, 27 times more Magnesium, 9.7 times more Manganese, 11.2 times more Phosphorus, 11.3 times more Potassium, 1.7 times more Selenium and 13.6 times more Zinc than Pie, fried pies, fruit.
• While 14 oz of Pie, fried pies, fruit contain 333 times more Sodium than Almonds.
• 14 ounces of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 1.8 times more Energy, 3.1 times more Fat, 1.5 times more Saturated Fat, 2.6 times more Omega 6, 4.8 times more Fiber and 7.1 times more Protein than Pie, fried pies, fruit.
• While 14 oz of Pie, fried pies, fruit contain 189.3 times more Omega 3, 2 times more Carbohydrate and 4.9 times more Sugars than Almonds.
• 14 ounces of Almonds provide inadequate amounts of Omega 3