Comparing Nutrients in 300 calories Almonds VS Pie crust, standard-type, prepared from recipe, baked

Weight per 300 calories

• Almonds: 51.8g
• Pie crust, standard-type, prepared from recipe, baked: 57g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Almonds or Pie crust, standard-type, prepared from recipe, baked?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Almonds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	28.7% 4.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	20.8% 27g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	0.13% 0.097g	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	2.55% 0.97g	38g per day for Men 19-50 years
Protein	19.6% 11g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	9.54% 38μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	1.18% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.02% 8.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	14% 139mg	0.57% 5.7mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	5.76% 0.052mg	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	24% 1.92mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	1.9% 7.97mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	10.6% 0.24mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	5.45% 38mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	1.12% 38mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	20.6% 309mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	2.28% 0.25mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.15% 5.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Pie crust, standard-type, prepared from recipe, baked:

• Almonds have 3.7 times more Vitamin B2, 2.4 times more Vitamin B5, 5 times more Vitamin B6 and 75.3 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 2.1 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Vitamin B3 per 300 kcal.
• Both Almonds as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Pie crust, standard-type, prepared from recipe, baked:

• Almonds have 24.5 times more Calcium, 10.3 times more Copper, 17.6 times more Magnesium, 4.6 times more Manganese, 6.5 times more Phosphorus, 10 times more Potassium and 6.5 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 5.7 times more Selenium and 595.5 times more Sodium than Almonds.
• Both Almonds and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 1.3 times more Fat, 1.3 times more Omega 6, 23.3 times more Sugars, 6.7 times more Fiber and 3 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 2.5 times more Saturated Fat, 204 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• Both Almonds and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.