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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Roasted Almonds	Recommended Dietary Allowance
Energy	62.5% 1814kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	188% 3g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	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	135% 175g	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	9.4% 3.57g	114% 43.3g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	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	16.5% 0.2mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	9.92% 39.7μg	54.6% 218μg	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	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, frozen, ready-to-bake, unenriched	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	19% 1.5mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	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	30% 210mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	119% 13mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.26% 9.57g	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 Roasted Almonds:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin B1, 119.7 times more Vitamin B2, 6.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.5 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 Dry Roasted 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 Roasted Almonds:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has 192 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.9 times more Calcium, 16.2 times more Copper, 9.8 times more Iron, 17.4 times more Magnesium, 4.1 times more Manganese, 8.9 times more Phosphorus, 7.3 times more Potassium and 11 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 75.9 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 1.8 times more Fat, 1.3 times more Omega 6, 12.1 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 Dry Roasted Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.