Comparing Nutrients in 1 kilogram Roasted Almonds VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	206% 5980kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	76.8% 24.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	355% 5.68g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	328% 426g	130g per day for Men 19-50 years
Sugars	67% 48.6g	295% 214g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	374% 210g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	23% 0.3mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14.4% 13mg	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	115% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	268% 2680mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	52.2% 0.47mg	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	153% 12mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	97% 2.24mg	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	61.4% 430mg	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	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	222% 3330mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pie, fried pies, fruit per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Pie, fried pies, fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Pie, fried pies, fruit:

• 1 kilogram of Roasted Almonds has 11.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B5, 4.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 13.9 times more Vitamin E than Pie, fried pies, fruit.
• While 1 kg of Pie, fried pies, fruit contains 1.8 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Dry Roasted Almonds as well as Pie, fried pies, fruit have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Pie, fried pies, fruit:

• 1 kilogram of Roasted Almonds has 12.2 times more Calcium, 23.4 times more Copper, 3.1 times more Iron, 27.9 times more Magnesium, 10 times more Manganese, 11 times more Phosphorus, 11 times more Potassium and 14.4 times more Zinc than Pie, fried pies, fruit.
• While 1 kg of Pie, fried pies, fruit contains 111 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Pie, fried pies, fruit contain similar levels of Selenium per one kilogram.
• 1 kilogram of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.9 times more Energy, 3.3 times more Fat, 1.7 times more Saturated Fat, 2.7 times more Omega 6, 4.2 times more Fiber and 7 times more Protein than Pie, fried pies, fruit.
• While 1 kg of Pie, fried pies, fruit contains 56.8 times more Omega 3, 2 times more Carbohydrate and 4.4 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3