Comparing Nutrients in 14 ounces Blanched Almonds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	80.7% 2342kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	62% 20g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	196% 255g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	99% 72g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 72g	g per day for Men 19-50 years
Fiber	103% 39.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	152% 85g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	23.2% 0.3mg	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	64.5% 258μg	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	0% 0mg	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	49% 7.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	94% 937mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	98% 0.89mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	222% 5.1mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.47% 17.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Blanched Almonds have 3.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 12.8 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Blanched Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Blanched Almonds have 8.1 times more Calcium, 4.6 times more Copper, 1.3 times more Iron, 11.7 times more Magnesium, 1.4 times more Manganese, 4.1 times more Phosphorus, 5.8 times more Potassium, 1.2 times more Selenium and 2.4 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 24.8 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 2.1 times more Fat, 7.7 times more Omega 6, 5.2 times more Fiber and 4.2 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Saturated Fat, 15 times more Omega 3, 3.4 times more Carbohydrate and 3.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy per 14 oz.
• Both Blanched Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.