Comparing Nutrients in 14 ounces Pie crust, standard-type, dry mix, prepared, baked VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pie crust, standard-type, dry mix, prepared, baked	Blanched Almonds	Recommended Dietary Allowance
Energy	68.6% 1988kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	96% 30.6g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	85.3% 14.5g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	103% 39.3g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix, prepared, baked	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	100% 1.2mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.8% 0.74mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	69.5% 278μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, dry mix, prepared, baked	Blanched Almonds	Recommended Dietary Allowance
Calcium	24% 238mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	107% 8.53mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	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	47.6% 333mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	159% 87.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	193% 2893mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.14% 42g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie crust, standard-type, dry mix, prepared, baked vs Blanched Almonds:

• Pie crust, standard-type, dry mix, prepared, baked has 1.6 times more Vitamin B1 and 1.4 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Pie crust, standard-type, dry mix, prepared, baked vs Blanched Almonds:

• Pie crust, standard-type, dry mix, prepared, baked has 6.9 times more Selenium and 38.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 13.9 times more Copper, 1.5 times more Iron, 17.9 times more Magnesium, 6 times more Manganese, 5.7 times more Phosphorus, 10.6 times more Potassium and 7.6 times more Zinc than Pie crust, standard-type, dry mix, prepared, baked.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, standard-type, dry mix, prepared, baked has 2 times more Saturated Fat, 48.3 times more Omega 3 and 2.7 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Fat, 3.4 times more Omega 6, 5.5 times more Fiber and 3.2 times more Protein than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked and Blanched Almonds have similar amounts of Energy per 14 oz.
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.