Comparing Nutrients in 14 ounces Roasted Almonds VS Pie, apple, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie, apple, prepared from recipe	4%	42%	54%

Macro Nutrients

	Roasted Almonds	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Energy	82% 2373kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	38% 12g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	113% 147g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	NA	38g per day for Men 19-50 years
Protein	149% 83g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	30.5% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	9.77% 0.13mg	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	54.6% 218μg	24% 95μg	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	7.5% 6.75mg	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	632% 95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Calcium	106% 1064mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	23.4% 0.21mg	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	185% 15mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	32% 0.73mg	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	267% 1869mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pie, apple, prepared from recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Pie, apple, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Pie, apple, prepared from recipe:

• 14 ounces of Roasted Almonds have 11.2 times more Vitamin B2, 3 times more Vitamin B3, 3.5 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Pie, apple, prepared from recipe.
• While 14 oz of Pie, apple, prepared from recipe contain 1.9 times more Vitamin B1 than Dry Roasted Almonds.
• 14 ounces of Pie, apple, prepared from recipe have insufficient amounts of Vitamin B5
• Both Dry Roasted Almonds as well as Pie, apple, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Pie, apple, prepared from recipe:

• 14 ounces of Roasted Almonds have 38.3 times more Calcium, 20.7 times more Copper, 3.3 times more Iron, 39.9 times more Magnesium, 12.1 times more Manganese, 16.8 times more Phosphorus, 9 times more Potassium and 17.4 times more Zinc than Pie, apple, prepared from recipe.
• While 14 oz of Pie, apple, prepared from recipe contain 3.9 times more Selenium and 70.3 times more Sodium than Dry Roasted Almonds.
• 14 ounces of Pie, apple, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2.3 times more Energy, 4.2 times more Fat, 1.3 times more Saturated Fat, 4.1 times more Omega 6 and 8.7 times more Protein than Pie, apple, prepared from recipe.
• While 14 oz of Pie, apple, prepared from recipe contain 20.4 times more Omega 3 and 1.8 times more Carbohydrate than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3