Comparing Nutrients in 1 kilogram Roasted Almonds VS Pie fillings, cherry, low calorie

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie fillings, cherry, low calorie	6%	3%	91%

Macro Nutrients

	Roasted Almonds	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Energy	206% 5980kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	92% 120g	130g per day for Men 19-50 years
Sugars	67% 48.6g	126% 92g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	374% 210g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	20.8% 0.27mg	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	10% 40μg	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	31% 28mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Calcium	268% 2680mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	93% 0.84mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	24.8% 0.57mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	34.7% 1180mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	23.4% 868g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pie fillings, cherry, low calorie per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Pie fillings, cherry, low calorie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Pie fillings, cherry, low calorie:

• 1 kilogram of Roasted Almonds has 3.9 times more Vitamin B1, 30.7 times more Vitamin B2, 10.1 times more Vitamin B3, more Vitamin B5, 5 times more Vitamin B6, 13.8 times more Vitamin B9 and more Vitamin E than Pie fillings, cherry, low calorie.
• While 1 kg of Pie fillings, cherry, low calorie contains more Vitamin C than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Pie fillings, cherry, low calorie have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Pie fillings, cherry, low calorie have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Pie fillings, cherry, low calorie:

• 1 kilogram of Roasted Almonds has 24.4 times more Calcium, 13.1 times more Copper, 11.3 times more Iron, 34.9 times more Magnesium, 39.2 times more Manganese, 31.4 times more Phosphorus, 6 times more Potassium, 20 times more Selenium and 47.3 times more Zinc than Pie fillings, cherry, low calorie.
• While 1 kg of Pie fillings, cherry, low calorie contains 36 times more Water than Dry Roasted Almonds.
• 1 kilogram of Pie fillings, cherry, low calorie lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 11.3 times more Energy, 328.4 times more Fat, more Saturated Fat, more Omega 6, 1.8 times more Carbohydrate, 9.1 times more Fiber and 25.6 times more Protein than Pie fillings, cherry, low calorie.
• While 1 kg of Pie fillings, cherry, low calorie contains 1.9 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of Pie fillings, cherry, low calorie provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dry Roasted Almonds as well as Pie fillings, cherry, low calorie provide inadequate amounts of Omega 3 in one kilogram.