Comparing Nutrients in 14 ounces Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Almonds	14%	72%	14%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Almonds	Recommended Dietary Allowance
Energy	62.5% 1814kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	47% 15g	32g per day for Men 19-50 years
Omega 3	188% 3g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 175g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	131% 49.6g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	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	678% 102mg	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, frozen, ready-to-bake, unenriched	Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	455% 4.1mg	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	19% 1.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30% 210mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Almonds:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has more Vitamin B12 than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 113.8 times more Vitamin B2, 6.6 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.4 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Almonds:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has 576 times more Sodium than Almonds.
• While Almonds contain 14.9 times more Calcium, 15.2 times more Copper, 9.8 times more Iron, 16.9 times more Magnesium, 4 times more Manganese, 9.1 times more Phosphorus, 7.5 times more Potassium and 10.4 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, unenriched.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has 253 times more Omega 3 and 2 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 1.7 times more Fat, 13.9 times more Fiber and 5.4 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Almonds have similar amounts of Saturated Fat and Omega 6 per 14 oz.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.