Comparing Nutrients in 1 kilogram Pie, mince, prepared from recipe VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, mince, prepared from recipe	3%	32%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Pie, mince, prepared from recipe	Almonds	Recommended Dietary Allowance
Energy	100% 2890kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	84% 27g	119% 38g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	157% 26.6g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	369% 480g	166% 216g	130g per day for Men 19-50 years
Sugars	390% 283g	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	68.4% 26g	329% 125g	38g per day for Men 19-50 years
Protein	46.4% 26g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Pie, mince, prepared from recipe	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	57.5% 230μg	110% 440μg	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	65.6% 59mg	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	10% 1.5mg	1709% 256mg	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, mince, prepared from recipe	Almonds	Recommended Dietary Allowance
Calcium	22% 220mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	186% 15mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	60% 420mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	284% 31mg	11mg per day for Men 19-50 years
Water	10% 374g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, mince, prepared from recipe vs Almonds:

• Pie, mince, prepared from recipe has more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.4 times more Vitamin B1, 10.8 times more Vitamin B2, 3 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 170.9 times more Vitamin E than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie, mince, prepared from recipe vs Almonds:

• Pie, mince, prepared from recipe has 1.6 times more Selenium, 254 times more Sodium and 8.5 times more Water than Almonds.
• While Almonds contain 12.2 times more Calcium, 9.1 times more Copper, 2.5 times more Iron, 19.3 times more Magnesium, 8.3 times more Manganese, 11.5 times more Phosphorus, 3.6 times more Potassium and 14.2 times more Zinc than Pie, mince, prepared from recipe.

Comparison of macro-nutrients per 1 kilogram:

• Pie, mince, prepared from recipe has 60 times more Omega 3, 2.2 times more Carbohydrate and 6.5 times more Sugars than Almonds.
• While Almonds contain 2 times more Energy, 4.6 times more Fat, 1.4 times more Saturated Fat, 4.6 times more Omega 6, 4.8 times more Fiber and 8.1 times more Protein than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.