Comparing Nutrients in 1 pound Pie, coconut creme, commercially prepared VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Almonds	14%	72%	14%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Energy	46.6% 1352kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	75% 98g	130g per day for Men 19-50 years
Sugars	116% 84g	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	15.5% 5.9g	149% 56.7g	38g per day for Men 19-50 years
Protein	17% 9.53g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	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	7.94% 31.8μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.7% 0.54μg	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	4.54% 27.2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Calcium	13% 132mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	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	45.4% 3.63mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	86.4% 2mg	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	55% 386mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	129% 14mg	11mg per day for Men 19-50 years
Water	5.3% 196g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie, coconut creme, commercially prepared vs Almonds:

• Pie, coconut creme, commercially prepared has more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 14.2 times more Vitamin B2, 18.1 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9 and 170.9 times more Vitamin E than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Almonds have insufficient amounts of Vitamin C in 1 lb.

Comparing minerals per 1 pound for Pie, coconut creme, commercially prepared vs Almonds:

• Pie, coconut creme, commercially prepared has 1.3 times more Selenium, 204 times more Sodium and 9.8 times more Water than Almonds.
• While Almonds contain 9.3 times more Calcium, 15.2 times more Copper, 4.6 times more Iron, 13.5 times more Magnesium, 5 times more Manganese, 5.7 times more Phosphorus, 11.3 times more Potassium and 6.6 times more Zinc than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 1 pound:

• Pie, coconut creme, commercially prepared has 1.8 times more Saturated Fat, 25 times more Omega 3, 1.7 times more Carbohydrate and 4.3 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Energy, 3 times more Fat, 8.4 times more Omega 6, 9.6 times more Fiber and 10.1 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.