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

Macros Ratio

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

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Blanched Almonds	Recommended Dietary Allowance
Energy	68.6% 1988kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	57% 74g	130g per day for Men 19-50 years
Sugars	99% 72g	25.3% 18.4g	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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 72g	% 17.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	103% 39.3g	38g per day for Men 19-50 years
Protein	36% 20.2g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	35% 0.46mg	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	64.5% 258μg	48.6% 194μg	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	49% 7.34mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Blanched Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	453% 4.08mg	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	129% 10.3mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	317% 7.3mg	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	66.3% 464mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	125% 1869mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.48% 18g	3700g per day for Men 19-50 years

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 24.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 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 and 2.4 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Blanched Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 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.
• While Blanched Almonds contain 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.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Blanched Almonds have similar amounts of Energy per 14 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.