Comparing Nutrients in 1 pound Pie, fried pies, lemon VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, lemon	4%	44%	52%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie, fried pies, lemon	Roasted Almonds	Recommended Dietary Allowance
Energy	49.4% 1433kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	75.3% 73g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	128% 22g	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	149% 193g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	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	31% 11.8g	130% 49.4g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, lemon	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	20.4% 81.6μg	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	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	NA	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, lemon	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.98% 100mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	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	69% 5.53mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	28% 195mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	113% 1696mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	136% 15mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, lemon VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, fried pies, lemon 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, fried pies, lemon vs Roasted Almonds:

• 1 pound of Pie, fried pies, lemon has 1.8 times more Vitamin B1 and more Vitamin B12 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 11.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B5, 4.5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Pie, fried pies, lemon.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin B12
• Both Pie, fried pies, lemon as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in one pound.

Comparing minerals per 1 pound for Pie, fried pies, lemon vs Roasted Almonds:

• 1 pound of Pie, fried pies, lemon has 124.7 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 12.2 times more Calcium, 23.4 times more Copper, 3.1 times more Iron, 27.9 times more Magnesium, 10 times more Manganese, 11 times more Phosphorus, 11 times more Potassium and 14.4 times more Zinc than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Roasted Almonds contain similar levels of Selenium per one pound.
• 1 pound of Pie, fried pies, lemon lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, fried pies, lemon has 56.8 times more Omega 3 and 2 times more Carbohydrate than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.9 times more Energy, 3.3 times more Fat, 1.7 times more Saturated Fat, 2.7 times more Omega 6, 4.2 times more Fiber and 7 times more Protein than Pie, fried pies, lemon.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3