Comparing Nutrients in 1 pound Pie, apple, commercially prepared, enriched flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Roasted Almonds	Recommended Dietary Allowance
Energy	37% 1075kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	73.3% 95g	130g per day for Men 19-50 years
Sugars	98% 71g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	19% 7.26g	130% 49.4g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	16% 145μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	47.5% 0.62mg	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	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	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	46% 6.9mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	554% 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	25.5% 2.04mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	440% 10mg	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	15.6% 109mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	60.8% 912mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	136% 15mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, apple, commercially prepared, enriched flour versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie, apple, commercially prepared, enriched flour vs Roasted Almonds:

• 1 pound of Pie, apple, commercially prepared, enriched flour has more Vitamin A, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 2.8 times more Vitamin B1, 44.3 times more Vitamin B2, 13.8 times more Vitamin B3, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6, 2 times more Vitamin B9 and 15.7 times more Vitamin E than Pie, apple, commercially prepared, enriched flour.
• 1 pound of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Pie, apple, commercially prepared, enriched flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pie, apple, commercially prepared, enriched flour vs Roasted Almonds:

• 1 pound of Pie, apple, commercially prepared, enriched flour has 67 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 24.4 times more Calcium, 23.9 times more Copper, 8.3 times more Iron, 39.9 times more Magnesium, 12.3 times more Manganese, 19.6 times more Phosphorus, 11 times more Potassium, 2 times more Selenium and 20.7 times more Zinc than Pie, apple, commercially prepared, enriched flour.
• 1 pound of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, apple, commercially prepared, enriched flour has 12.3 times more Omega 3, 1.6 times more Carbohydrate and 3.2 times more Sugars than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 2.5 times more Energy, 4.8 times more Fat, 6.3 times more Omega 6, 6.8 times more Fiber and 11 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Roasted Almonds offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3