Comparing Nutrients in 1 kilogram Pie crust, standard-type, frozen, ready-to-bake, enriched VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched	5%	52%	43%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	158% 4570kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	269% 261g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	255% 81.6g	132% 42g	32g per day for Men 19-50 years
Omega 3	76.3% 1.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	174% 29.6g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	374% 486g	136% 177g	130g per day for Men 19-50 years
Sugars	51.3% 37.2g	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	65.8% 25g	276% 105g	38g per day for Men 19-50 years
Protein	110% 61.6g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	175% 700μg	67.5% 270μg	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	0% 0mg	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	30.7% 4.6mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	19% 190mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	325% 26mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	103% 720mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	28.5% 970mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, frozen, ready-to-bake, enriched VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie crust, standard-type, frozen, ready-to-bake, enriched 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 crust, standard-type, frozen, ready-to-bake, enriched vs Oil Roasted Almonds:

• 1 kilogram of Pie crust, standard-type, frozen, ready-to-bake, enriched has 3 times more Vitamin B1, 1.8 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 4.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6 and 56.5 times more Vitamin E than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pie crust, standard-type, frozen, ready-to-bake, enriched vs Oil Roasted Almonds:

• 1 kilogram of Pie crust, standard-type, frozen, ready-to-bake, enriched has 1.4 times more Selenium and 409 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 15.3 times more Calcium, 12.7 times more Copper, 1.4 times more Iron, 18.3 times more Magnesium, 5.6 times more Manganese, 6.5 times more Phosphorus, 7.2 times more Potassium and 6.8 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• 1 kilogram of Pie crust, standard-type, frozen, ready-to-bake, enriched lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, standard-type, frozen, ready-to-bake, enriched has 1.9 times more Saturated Fat, more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.3 times more Energy, 2.1 times more Fat, 4.6 times more Omega 6, 4.2 times more Fiber and 3.4 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched and Oil Roasted Almonds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3