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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.58mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	91% 1.18mg	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	10% 40μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	1061% 9.55mg	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	151% 12mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	1070% 24.6mg	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	34.3% 240mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	177% 2660mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	14% 522g	0.76% 28g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has more Vitamin A, 1.5 times more Vitamin B1 and more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 4.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Pie, apple, commercially prepared, unenriched flour as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has 266 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 26.5 times more Calcium, 20.8 times more Copper, 3 times more Iron, 39.1 times more Magnesium, 13.5 times more Manganese, 19.4 times more Phosphorus, 10.8 times more Potassium and 19.2 times more Zinc than Pie, apple, commercially prepared, unenriched flour.
• 1 kilogram of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, apple, commercially prepared, unenriched flour has more Omega 3 and 1.9 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Oil Roasted Almonds offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3