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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	82% 2373kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	62% 20g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	196% 255g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 72g	g per day for Men 19-50 years
Fiber	114% 43.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	149% 83g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	106% 1064mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.47% 17.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 5.6 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 12.9 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.4 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Dry Roasted 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 Roasted Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Dry Roasted Almonds have 9.2 times more Calcium, 4.9 times more Copper, 1.4 times more Iron, 12.1 times more Magnesium, 1.7 times more Manganese, 4 times more Phosphorus, 6.3 times more Potassium and 2.6 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Selenium and 157 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 2.1 times more Fat, 8 times more Omega 6, 5.7 times more Fiber and 4.1 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 6 times more Omega 3, 3.1 times more Carbohydrate and 3.7 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Dry Roasted Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.