Comparing Nutrients in 1 pound Roasted Almonds VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Roasted Almonds	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	94% 2712kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	114% 111g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	72% 23g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	83.3% 1.33g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	223% 290g	130g per day for Men 19-50 years
Sugars	30.4% 22g	235% 170g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	170% 95g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 866μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	12.2% 0.16mg	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	62.4% 249μg	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	723% 108mg	69% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	91% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	122% 1216mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	61.5% 0.55mg	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	211% 17mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	89.3% 2.05mg	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	305% 2136mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 1 pound of Roasted Almonds has 7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 10.5 times more Vitamin E than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains more Vitamin A, 1.3 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Dry Roasted Almonds as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 1 pound of Roasted Almonds has 13.4 times more Calcium, 9 times more Copper, 1.8 times more Iron, 15.5 times more Magnesium, 4.9 times more Manganese, 7.4 times more Phosphorus, 8.3 times more Potassium and 7.2 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 3 times more Selenium and 186.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.2 times more Energy, 2.2 times more Fat, 2 times more Omega 6, 7.3 times more Fiber and 5.1 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 29.4 times more Omega 3, 3 times more Carbohydrate and 7.7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3