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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	41% 0.54mg	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	73.7% 295μg	30.6% 122μg	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	56% 8.4mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.4% 99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 1 pound of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 471 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.

Comparison of macro-nutrients per 1 pound:

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