Comparing Nutrients in 1 pound Pie Crust, Cookie-type, Chocolate, Ready Crust VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Almonds	14%	72%	14%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Almonds	Recommended Dietary Allowance
Energy	75.7% 2195kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	67% 21.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	75% 98g	130g per day for Men 19-50 years
Sugars	165% 119g	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	0% 0g	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	% 0g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 88.5g	% 18g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	49.2% 27.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	81.6% 327μg	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	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	54% 8.1mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Almonds	Recommended Dietary Allowance
Calcium	14.5% 145mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	388% 3.5mg	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	244% 19.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	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	77.8% 544mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	152% 2282mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Almonds:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.6 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.3 times more Vitamin B2, 2.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 14.3 times more Vitamin E than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Almonds:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 503 times more Sodium than Almonds.
• While Almonds contain 8.4 times more Calcium, 1.3 times more Copper, 6.8 times more Magnesium, 4 times more Phosphorus, 3.9 times more Potassium, 1.6 times more Selenium and 1.5 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Almonds have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.2 times more Saturated Fat, 21 times more Omega 3, 3 times more Carbohydrate and 6 times more Sugars than Almonds.
• While Almonds contain 2.2 times more Fat, 6.2 times more Omega 6, 4.6 times more Fiber and 3.5 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Almonds have similar amounts of Energy per 1 lb.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.