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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie crust, standard-type, dry mix, prepared, baked	Roasted Almonds	Recommended Dietary Allowance
Energy	68.6% 1988kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	96% 30.6g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	85.3% 14.5g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	19% 7.14g	114% 43.3g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix, prepared, baked	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.8% 0.74mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.4mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	24% 238mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	159% 87.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	193% 2893mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.14% 42g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, dry mix, prepared, baked VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, standard-type, dry mix, prepared, baked versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Pie crust, standard-type, dry mix, prepared, baked have 3.9 times more Vitamin B1 and 1.3 times more Vitamin B9 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 6.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.4 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 Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of Pie crust, standard-type, dry mix, prepared, baked have 11.1 times more Selenium and 243 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 4.5 times more Calcium, 14.9 times more Copper, 1.7 times more Iron, 18.6 times more Magnesium, 7.3 times more Manganese, 5.6 times more Phosphorus, 11.5 times more Potassium and 8.5 times more Zinc than Pie crust, standard-type, dry mix, prepared, baked.
• 14 ounces of Pie crust, standard-type, dry mix, prepared, baked lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, standard-type, dry mix, prepared, baked have 1.9 times more Saturated Fat, 19.3 times more Omega 3 and 2.4 times more Carbohydrate than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.7 times more Fat, 3.5 times more Omega 6, 6.1 times more Fiber and 3.1 times more Protein than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked and Roasted Almonds offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3