Comparing Nutrients in 1 kilogram Pie, coconut creme, commercially prepared VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	103% 2980kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	218% 69.8g	132% 42g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	136% 177g	130g per day for Men 19-50 years
Sugars	255% 185g	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	34.2% 13g	276% 105g	38g per day for Men 19-50 years
Protein	37.5% 21g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	17.5% 70μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	50% 1.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	10% 60IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	100% 8mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	190% 4.38mg	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	121% 850mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	11.7% 432g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, coconut creme, commercially prepared VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, coconut creme, commercially prepared 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, coconut creme, commercially prepared vs Oil Roasted Almonds:

• 1 kilogram of Pie, coconut creme, commercially prepared has more Vitamin A, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.8 times more Vitamin B1, 9.8 times more Vitamin B2, 18.3 times more Vitamin B3, 1.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 173.1 times more Vitamin E than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Oil Roasted Almonds provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Pie, coconut creme, commercially prepared as well as Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pie, coconut creme, commercially prepared vs Oil Roasted Almonds:

• 1 kilogram of Pie, coconut creme, commercially prepared has 1.3 times more Selenium and 204 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 10 times more Calcium, 14 times more Copper, 4.6 times more Iron, 13.7 times more Magnesium, 5.6 times more Manganese, 5.5 times more Phosphorus, 10.8 times more Potassium and 6.5 times more Zinc than Pie, coconut creme, commercially prepared.
• 1 kilogram of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, coconut creme, commercially prepared has 1.7 times more Saturated Fat, more Omega 3, 2.1 times more Carbohydrate and 4.1 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2 times more Energy, 3.3 times more Fat, 9.2 times more Omega 6, 8.1 times more Fiber and 10.1 times more Protein than Pie, coconut creme, commercially prepared.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3