Comparing Nutrients in 14 ounces Blanched Almonds VS Pie, cherry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie, cherry, commercially prepared	3%	37%	60%

Macro Nutrients

	Blanched Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Energy	80.7% 2342kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	31.8% 10g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	44.8% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	122% 158g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	78.2% 56.7g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	152% 85g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.97% 3.57mg	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	628% 94mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie, cherry, commercially prepared	Recommended Dietary Allowance
Calcium	94% 937mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	17.6% 0.16mg	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	163% 13mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	24% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.48% 18g	4.96% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Pie, cherry, commercially prepared per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Pie, cherry, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Pie, cherry, commercially prepared:

• 14 ounces of Blanched Almonds have 8.3 times more Vitamin B1, 24.5 times more Vitamin B2, 17.5 times more Vitamin B3, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 31.3 times more Vitamin E than Pie, cherry, commercially prepared.
• While 14 oz of Pie, cherry, commercially prepared contain more Vitamin A and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Pie, cherry, commercially prepared provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin K
• 14 ounces of Pie, cherry, commercially prepared have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Blanched Almonds as well as Pie, cherry, commercially prepared have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Pie, cherry, commercially prepared:

• 14 ounces of Blanched Almonds have 19.7 times more Calcium, 25.7 times more Copper, 6.8 times more Iron, 33.5 times more Magnesium, 13.1 times more Manganese, 16.6 times more Phosphorus, 8.1 times more Potassium, 2.7 times more Selenium and 16.5 times more Zinc than Pie, cherry, commercially prepared.
• While 14 oz of Pie, cherry, commercially prepared contain 12.9 times more Sodium than Blanched Almonds.
• 14 ounces of Pie, cherry, commercially prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 2.3 times more Energy, 4.8 times more Fat, 1.5 times more Saturated Fat, 6.5 times more Omega 6, 12.4 times more Fiber and 10.7 times more Protein than Pie, cherry, commercially prepared.
• While 14 oz of Pie, cherry, commercially prepared contain 34.5 times more Omega 3, 2.1 times more Carbohydrate and 3.1 times more Sugars than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3