Comparing Nutrients in 1 kilogram Roasted Almonds VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Roasted Almonds	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	206% 5980kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	231% 224g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	148% 47.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	496% 645g	130g per day for Men 19-50 years
Sugars	67% 48.6g	363% 263g	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	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	% 0.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 195g	g per day for Men 19-50 years
Fiber	287% 109g	71% 27g	38g per day for Men 19-50 years
Protein	374% 210g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie Crust, Cookie-type, Chocolate, 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	64% 0.77mg	280% 3.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	33% 0.43mg	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	180% 720μg	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	1593% 239mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	268% 2680mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	856% 7.7mg	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	538% 43mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	797% 18.3mg	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	171% 1200mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	335% 5030mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pie Crust, Cookie-type, Chocolate, Ready Crust per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Pie Crust, Cookie-type, Chocolate, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 1 kilogram of Roasted Almonds has 4.5 times more Vitamin B2, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 13.4 times more Vitamin E than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Chocolate, Ready Crust contains 4.4 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Pie Crust, Cookie-type, Chocolate, Ready Crust provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 1 kilogram of Roasted Almonds has 8.4 times more Calcium, 1.4 times more Copper, 7 times more Magnesium, 1.2 times more Manganese, 3.9 times more Phosphorus, 3.8 times more Potassium and 1.6 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Chocolate, Ready Crust contains 167.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Pie Crust, Cookie-type, Chocolate, Ready Crust contain similar levels of Iron and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.2 times more Energy, 2.3 times more Fat, 6.6 times more Omega 6, 4 times more Fiber and 3.4 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Chocolate, Ready Crust contains 6.3 times more Omega 3, 3.1 times more Carbohydrate and 5.4 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Pie Crust, Cookie-type, Chocolate, Ready Crust offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3