Comparing Nutrients in 1 kilogram Roasted Almonds VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Roasted Almonds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	206% 5980kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	296% 287g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	346% 111g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	93% 1.48g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	450% 585g	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	37% 14g	38g per day for Men 19-50 years
Protein	374% 210g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	15.4% 0.2mg	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	80% 320μg	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	NA	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	268% 2680mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	56.7% 0.51mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	91% 2.1mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	315% 4720mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.15% 79.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pie crust, refrigerated, regular, baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Pie crust, refrigerated, regular, baked:

• 1 kilogram of Roasted Almonds has 32.4 times more Vitamin B2, 2.8 times more Vitamin B3, 6.8 times more Vitamin B6, 1.7 times more Vitamin B9 and 478 times more Vitamin E than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 1.8 times more Vitamin B1 than Dry Roasted Almonds.
• Both Roasted Almonds and Pie crust, refrigerated, regular, baked provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6 and Vitamin E
• Both Dry Roasted Almonds as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Pie crust, refrigerated, regular, baked:

• 1 kilogram of Roasted Almonds has 22.3 times more Calcium, 21.5 times more Copper, 3.2 times more Iron, 31 times more Magnesium, 10.7 times more Manganese, 9.1 times more Phosphorus, 8.6 times more Potassium and 15 times more Zinc than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 2.3 times more Selenium and 157.3 times more Sodium than Dry Roasted Almonds.
• 1 kilogram of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.8 times more Fat, 3.8 times more Omega 6, 7.8 times more Fiber and 6.1 times more Protein than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 2.7 times more Saturated Fat, 14.8 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Pie crust, refrigerated, regular, baked offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3