Comparing Nutrients in 1 kilogram Roasted Almonds VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Roasted Almonds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	206% 5980kcal	103% 2980kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	171% 166g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	218% 69.8g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	86.4% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	287% 373g	130g per day for Men 19-50 years
Sugars	67% 48.6g	255% 185g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	374% 210g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	52.3% 0.68mg	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	17.5% 70μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	50% 1.2μg	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	10% 60IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	268% 2680mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	75.6% 0.68mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	190% 4.38mg	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	121% 850mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11.7% 432g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pie, coconut creme, commercially prepared per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Roasted Almonds has 1.5 times more Vitamin B1, 15 times more Vitamin B2, 18.2 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 7.9 times more Vitamin B9 and 159.3 times more Vitamin E than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains more Vitamin A, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• 1 kilogram of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Pie, coconut creme, commercially prepared:

• 1 kilogram of Roasted Almonds has 9.2 times more Calcium, 16.2 times more Copper, 4.7 times more Iron, 14 times more Magnesium, 5.1 times more Manganese, 5.5 times more Phosphorus, 11 times more Potassium and 7 times more Zinc than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 2.7 times more Selenium and 68 times more Sodium than Dry Roasted Almonds.
• 1 kilogram of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2 times more Energy, 3.2 times more Fat, 8.8 times more Omega 6, 8.4 times more Fiber and 10 times more Protein than Pie, coconut creme, commercially prepared.
• While 1 kg of Pie, coconut creme, commercially prepared contains 1.7 times more Saturated Fat, 7.5 times more Omega 3, 1.8 times more Carbohydrate and 3.8 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3