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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Almonds	14%	72%	14%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Almonds	Recommended Dietary Allowance
Energy	158% 4570kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	301% 292g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	136% 43.6g	119% 38g	32g per day for Men 19-50 years
Omega 3	474% 7.6g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	601% 102g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	339% 441g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	23.7% 9g	329% 125g	38g per day for Men 19-50 years
Protein	69.6% 39g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.2% 2.3mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.5% 0.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1709% 256mg	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 crust, standard-type, frozen, ready-to-bake, unenriched	Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	1146% 10.3mg	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	47.5% 3.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75.7% 530mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	384% 5760mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	284% 31mg	11mg per day for Men 19-50 years
Water	5.68% 210g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Almonds:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has more Vitamin B12 than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 113.8 times more Vitamin B2, 6.6 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.4 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

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

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has 576 times more Sodium than Almonds.
• While Almonds contain 14.9 times more Calcium, 15.2 times more Copper, 9.8 times more Iron, 16.9 times more Magnesium, 4 times more Manganese, 9.1 times more Phosphorus, 7.5 times more Potassium and 10.4 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, unenriched.

Comparison of macro-nutrients per 1 kilogram:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has 253 times more Omega 3 and 2 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Energy, 1.7 times more Fat, 13.9 times more Fiber and 5.4 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Almonds have similar amounts of Saturated Fat and Omega 6 per 1 kg.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.