Comparing Nutrients in 1 kilogram Blanched Almonds VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Blanched Almonds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	203% 5900kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	119% 38g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	262% 340g	130g per day for Men 19-50 years
Sugars	64% 46.3g	216% 157g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	42% 16g	38g per day for Men 19-50 years
Protein	382% 214g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	29.2% 0.38mg	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	123% 490μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	236% 2360mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	51% 0.46mg	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	410% 32.8mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	79% 1.82mg	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	687% 4810mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	14% 522g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Pie, apple, commercially prepared, enriched flour:

• Blanched Almonds have 6.8 times more Vitamin B1, 26.3 times more Vitamin B2, 13.3 times more Vitamin B3, 2.6 times more Vitamin B5, 3 times more Vitamin B6, 1.8 times more Vitamin B9 and 15.6 times more Vitamin E than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Pie, apple, commercially prepared, enriched flour:

• Blanched Almonds have 21.5 times more Calcium, 22.3 times more Copper, 7.3 times more Iron, 38.3 times more Magnesium, 10.1 times more Manganese, 20 times more Phosphorus, 10.1 times more Potassium, 3.2 times more Selenium and 18.6 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 10.6 times more Sodium and 11.6 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 2.5 times more Energy, 4.8 times more Fat, 6 times more Omega 6, 6.2 times more Fiber and 11.3 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 30.8 times more Omega 3, 1.8 times more Carbohydrate and 3.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Pie, apple, commercially prepared, enriched flour have similar amounts of Saturated Fat per 1 kg.
• Both Blanched Almonds as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.