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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Oil Roasted Almonds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	209% 6070kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	296% 287g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	346% 111g	32g per day for Men 19-50 years
Omega 3	0% 0g	93% 1.48g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	450% 585g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 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	37% 14g	38g per day for Men 19-50 years
Protein	379% 212g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	291% 2910mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	315% 4720mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.15% 79.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil 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 Oil Roasted Almonds vs Pie crust, refrigerated, regular, baked:

• 1 kilogram of Oil Roasted Almonds has 21.1 times more Vitamin B2, 2.9 times more Vitamin B3, 5.9 times more Vitamin B6 and 519.4 times more Vitamin E than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pie crust, refrigerated, regular, baked provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6 and Vitamin E
• Both Oil 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 Oil Roasted Almonds vs Pie crust, refrigerated, regular, baked:

• 1 kilogram of Oil Roasted Almonds has 24.3 times more Calcium, 18.7 times more Copper, 3.2 times more Iron, 30.4 times more Magnesium, 11.8 times more Manganese, 9 times more Phosphorus, 8.4 times more Potassium and 14 times more Zinc than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 472 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pie crust, refrigerated, regular, baked contain similar levels of Selenium per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.9 times more Fat, 3.9 times more Omega 6, 7.5 times more Fiber and 6.2 times more Protein than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 2.6 times more Saturated Fat, more Omega 3 and 3.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pie crust, refrigerated, regular, baked offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3