Comparing Nutrients in 1 kilogram Blanched Almonds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	203% 5900kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	256% 248g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	156% 50g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	495% 643g	130g per day for Men 19-50 years
Sugars	64% 46.3g	250% 181g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 181g	g per day for Men 19-50 years
Fiber	261% 99g	50% 19g	38g per day for Men 19-50 years
Protein	382% 214g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	201% 32.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	58.5% 0.76mg	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	163% 650μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	236% 2360mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	248% 2.23mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	560% 13mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.2% 43.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Blanched Almonds have 3.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 12.8 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Blanched Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Blanched Almonds have 8.1 times more Calcium, 4.6 times more Copper, 1.3 times more Iron, 11.7 times more Magnesium, 1.4 times more Manganese, 4.1 times more Phosphorus, 5.8 times more Potassium, 1.2 times more Selenium and 2.4 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 24.8 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 2.1 times more Fat, 7.7 times more Omega 6, 5.2 times more Fiber and 4.2 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Saturated Fat, 15 times more Omega 3, 3.4 times more Carbohydrate and 3.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy per 1 kg.
• Both Blanched Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.