Comparing Nutrients in 1 kilogram Roasted Almonds VS Pie, apple, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie, apple, prepared from recipe	4%	42%	54%

Macro Nutrients

	Roasted Almonds	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Energy	206% 5980kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	184% 31.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	285% 371g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	NA	38g per day for Men 19-50 years
Protein	374% 210g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	24.6% 0.32mg	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	138% 550μg	60% 240μg	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	19% 17mg	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	1593% 239mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Calcium	268% 2680mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	59% 0.53mg	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	466% 37.3mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	80.4% 1.85mg	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	673% 4710mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	141% 2110mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.65% 24g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pie, apple, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Pie, apple, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Pie, apple, prepared from recipe:

• 1 kilogram of Roasted Almonds has 11.2 times more Vitamin B2, 3 times more Vitamin B3, 3.5 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Pie, apple, prepared from recipe.
• While 1 kg of Pie, apple, prepared from recipe contains 1.9 times more Vitamin B1 than Dry Roasted Almonds.
• 1 kilogram of Pie, apple, prepared from recipe have insufficient amounts of Vitamin B5
• Both Dry Roasted Almonds as well as Pie, apple, prepared from recipe have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Pie, apple, prepared from recipe:

• 1 kilogram of Roasted Almonds has 38.3 times more Calcium, 20.7 times more Copper, 3.3 times more Iron, 39.9 times more Magnesium, 12.1 times more Manganese, 16.8 times more Phosphorus, 9 times more Potassium and 17.4 times more Zinc than Pie, apple, prepared from recipe.
• While 1 kg of Pie, apple, prepared from recipe contains 3.9 times more Selenium and 70.3 times more Sodium than Dry Roasted Almonds.
• 1 kilogram of Pie, apple, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2.3 times more Energy, 4.2 times more Fat, 1.3 times more Saturated Fat, 4.1 times more Omega 6 and 8.7 times more Protein than Pie, apple, prepared from recipe.
• While 1 kg of Pie, apple, prepared from recipe contains 20.4 times more Omega 3 and 1.8 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3