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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	Blanched Almonds	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	92% 2676kcal	71.5% 2073kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	137% 132g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	61.8% 19.8g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	215% 3.44g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	272% 46.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	154% 200g	130g per day for Men 19-50 years
Sugars	29% 21g	NA	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% 0g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	173% 97g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	24.8% 0.32mg	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	55.6% 222μg	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	107% 1070mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	34.3% 0.31mg	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	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	108% 2.5mg	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	312% 2182mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	174% 2613mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Pie crust, standard-type, frozen, ready-to-bake, unenriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Pie crust, standard-type, frozen, ready-to-bake, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Blanched Almonds has 3.8 times more Vitamin B1, 71.1 times more Vitamin B2, 6.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.9 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 1 pound of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B2
• Both Blanched Almonds as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Blanched Almonds has 13.1 times more Calcium, 15.1 times more Copper, 8.6 times more Iron, 16.8 times more Magnesium, 3.4 times more Manganese, 9.1 times more Phosphorus, 6.7 times more Potassium and 9.9 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 1 lb of Pie crust, standard-type, frozen, ready-to-bake, unenriched contains 30.3 times more Sodium than Blanched Almonds.
• 1 pound of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.3 times more Energy, 1.8 times more Fat, 1.2 times more Omega 6, 11 times more Fiber and 5.5 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 1 lb of Pie crust, standard-type, frozen, ready-to-bake, unenriched contains 189.8 times more Omega 3 and 2.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Pie crust, standard-type, frozen, ready-to-bake, unenriched offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3