Comparing Nutrients in 1 pound Almonds VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Almonds	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	91% 2626kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	67% 21.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	52.6% 8.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	225% 292g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	165% 119g	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	0.69% 0.5g	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 88.5g	g per day for Men 19-50 years
Fiber	149% 56.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	171% 96g	49.2% 27.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	81.6% 327μg	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	775% 116mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	122% 1220mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	388% 3.5mg	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	210% 17mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	361% 8.3mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	152% 2282mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.61% 22.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Almonds have 4.3 times more Vitamin B2, 2.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 14.3 times more Vitamin E than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.6 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Vitamin B3 per 1 lb.
• Both Almonds as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Almonds have 8.4 times more Calcium, 1.3 times more Copper, 6.8 times more Magnesium, 4 times more Phosphorus, 3.9 times more Potassium, 1.6 times more Selenium and 1.5 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 503 times more Sodium than Almonds.
• Both Almonds and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.2 times more Fat, 6.2 times more Omega 6, 4.6 times more Fiber and 3.5 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 21 times more Omega 3, 3 times more Carbohydrate and 6 times more Sugars than Almonds.
• Both Almonds and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Almonds as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.