Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Oil Roasted Almonds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	209% 6070kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	262% 340g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	216% 157g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	42% 16g	38g per day for Men 19-50 years
Protein	379% 212g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	29.2% 0.38mg	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	67.5% 270μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35.6% 32mg	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	1731% 260mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	291% 2910mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	51% 0.46mg	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	460% 36.8mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	79% 1.82mg	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	666% 4660mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	14% 522g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Pie, apple, commercially prepared, enriched flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Pie, apple, commercially prepared, enriched flour:

• 1 kilogram of Oil Roasted Almonds has 3.3 times more Vitamin B1, 28.9 times more Vitamin B2, 13.9 times more Vitamin B3, 1.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 17.1 times more Vitamin E than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains more Vitamin A, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Oil Roasted Almonds as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Pie, apple, commercially prepared, enriched flour:

• 1 kilogram of Oil Roasted Almonds has 26.5 times more Calcium, 20.8 times more Copper, 8.2 times more Iron, 39.1 times more Magnesium, 13.5 times more Manganese, 19.4 times more Phosphorus, 10.8 times more Potassium, 4.1 times more Selenium and 19.2 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains 201 times more Sodium than Oil Roasted Almonds.
• 1 kilogram of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2.6 times more Energy, 5 times more Fat, 6.5 times more Omega 6, 6.6 times more Fiber and 11.2 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains more Omega 3, 1.9 times more Carbohydrate and 3.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3