Comparing Nutrients in 1 pound Oil Roasted Almonds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Oil Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	95% 2753kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	224% 292g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	113% 82.2g	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	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	% 0.18g	% 0g	g per day for Men 19-50 years
Sucrose	% 20g	% 82g	g per day for Men 19-50 years
Fiber	125% 47.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	172% 96g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, 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	34.8% 0.42mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	26.5% 0.34mg	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	30.6% 122μg	73.7% 295μg	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	785% 118mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	82.4% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	132% 1320mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	112% 1mg	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	209% 16.7mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	254% 5.84mg	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	302% 2114mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	142% 2136mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 1 pound of Oil Roasted Almonds has 3.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 14 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2 times more Vitamin B1, 2.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 1 pound of Oil Roasted Almonds has 10 times more Calcium, 4.3 times more Copper, 1.4 times more Iron, 11.9 times more Magnesium, 1.9 times more Manganese, 4 times more Phosphorus, 6.2 times more Potassium, 1.6 times more Selenium and 2.5 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 471 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.2 times more Energy, 2.2 times more Fat, 8.4 times more Omega 6, 5.5 times more Fiber and 4.2 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains more Omega 3, 3.6 times more Carbohydrate and 4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3