Comparing Nutrients in 1 pound Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Roasted Almonds	Recommended Dietary Allowance
Energy	75.7% 2195kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	114% 111g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	72% 23g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	83.3% 1.33g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	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	223% 290g	73.3% 95g	130g per day for Men 19-50 years
Sugars	235% 170g	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	18% 6.8g	130% 49.4g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	96% 866μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	38.6% 154μg	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	69% 10.3mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 110μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.07% 91mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	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	120% 9.6mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	41.5% 290mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled 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 crust, cookie-type, prepared from recipe, graham cracker, chilled vs Roasted Almonds:

• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has more Vitamin A, 1.3 times more Vitamin B1 and more Vitamin K than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 10.5 times more Vitamin E than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Roasted Almonds:

• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 3 times more Selenium and 186.7 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 13.4 times more Calcium, 9 times more Copper, 1.8 times more Iron, 15.5 times more Magnesium, 4.9 times more Manganese, 7.4 times more Phosphorus, 8.3 times more Potassium and 7.2 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.2 times more Saturated Fat, 29.4 times more Omega 3, 3 times more Carbohydrate and 7.7 times more Sugars than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 2.2 times more Fat, 2 times more Omega 6, 7.3 times more Fiber and 5.1 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Roasted Almonds offer comparable quantities of Energy per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3