Comparing Nutrients in 1 pound Pie crust, standard-type, prepared from recipe, baked VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, baked	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	82.4% 2390kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	162% 157g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	122% 39g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	158% 2.53g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	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	166% 215g	61.7% 80g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	125% 47.6g	38g per day for Men 19-50 years
Protein	52% 29g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, baked	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	148% 1.77mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	76% 304μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.37% 1.4mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, baked	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	164% 13mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	43.4% 304mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	164% 2458mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie crust, standard-type, prepared from recipe, baked vs Oil Roasted Almonds:

• Pie crust, standard-type, prepared from recipe, baked has 4.3 times more Vitamin B1, 2.5 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 83.8 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• Both Pie crust, standard-type, prepared from recipe, baked and Oil Roasted Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Pie crust, standard-type, prepared from recipe, baked as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Pie crust, standard-type, prepared from recipe, baked vs Oil Roasted Almonds:

• Pie crust, standard-type, prepared from recipe, baked has 5.1 times more Selenium and 542 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 29.1 times more Calcium, 10.5 times more Copper, 1.3 times more Iron, 19.6 times more Magnesium, 5.7 times more Manganese, 7 times more Phosphorus, 10.4 times more Potassium and 7 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.

Comparison of macro-nutrients per 1 pound:

• Pie crust, standard-type, prepared from recipe, baked has 2 times more Saturated Fat, more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Fat, 1.6 times more Omega 6, 26.8 times more Sugars, 6.2 times more Fiber and 3.3 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• Both Pie crust, standard-type, prepared from recipe, baked and Oil Roasted Almonds have similar amounts of Energy per 1 lb.
• Both Pie crust, standard-type, prepared from recipe, baked as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.