Comparing Nutrients in 1 kilogram Almonds VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Almonds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	200% 5790kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	296% 287g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	346% 111g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	93% 1.48g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	450% 585g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	1.5% 1.1g	NA	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	37% 14g	38g per day for Men 19-50 years
Protein	378% 212g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	80% 320μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	269% 2690mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	56.7% 0.51mg	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	464% 37mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	91% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	315% 4720mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.15% 79.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Pie crust, refrigerated, regular, baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds versus 1 kg of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almonds vs Pie crust, refrigerated, regular, baked:

• 1 kilogram of Almonds has 1.5 times more Vitamin B1, 30.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 6.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 512.6 times more Vitamin E than Pie crust, refrigerated, regular, baked.
• 1 kilogram of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6 and Vitamin E
• Both Almonds as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almonds vs Pie crust, refrigerated, regular, baked:

• 1 kilogram of Almonds has 22.4 times more Calcium, 20.2 times more Copper, 3.2 times more Iron, 30 times more Magnesium, 10.4 times more Manganese, 9.3 times more Phosphorus, 8.8 times more Potassium and 14.2 times more Zinc than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 472 times more Sodium than Almonds.
• Both Almonds and Pie crust, refrigerated, regular, baked contain similar levels of Selenium per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 1.7 times more Fat, 3.6 times more Omega 6, 8.9 times more Fiber and 6.2 times more Protein than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 2.9 times more Saturated Fat, 49.3 times more Omega 3 and 2.7 times more Carbohydrate than Almonds.
• Both Almonds and Pie crust, refrigerated, regular, baked offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Almonds provide inadequate amounts of Omega 3