Comparing Nutrients in 1 pound Pie, apple, prepared from recipe VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Pie, apple, prepared from recipe	Almonds	Recommended Dietary Allowance
Energy	41.4% 1202kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	43.2% 14g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	83.6% 14.2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 168g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	NA	149% 56.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Almonds	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.2% 109μg	50% 200μg	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	8.57% 7.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	520% 4.68mg	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	63.5% 5.1mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	64.3% 35.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	64% 957mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	129% 14mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie, apple, prepared from recipe vs Almonds:

• Pie, apple, prepared from recipe has more Vitamin A and more Vitamin C than Almonds.
• While Almonds contain 1.4 times more Vitamin B1, 10.6 times more Vitamin B2, 2.9 times more Vitamin B3, 5.1 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe as well as Almonds have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Pie, apple, prepared from recipe vs Almonds:

• Pie, apple, prepared from recipe has 1.9 times more Selenium, 211 times more Sodium and 10.7 times more Water than Almonds.
• While Almonds contain 38.4 times more Calcium, 19.5 times more Copper, 3.3 times more Iron, 38.6 times more Magnesium, 11.8 times more Manganese, 17.2 times more Phosphorus, 9.3 times more Potassium and 16.4 times more Zinc than Pie, apple, prepared from recipe.

Comparison of macro-nutrients per 1 pound:

• Pie, apple, prepared from recipe has 68 times more Omega 3 and 1.7 times more Carbohydrate than Almonds.
• While Almonds contain 2.2 times more Energy, 4 times more Fat, 3.9 times more Omega 6 and 8.8 times more Protein than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Almonds have similar amounts of Saturated Fat per 1 lb.
• Both Pie, apple, prepared from recipe as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.