Comparing Nutrients in 300 calories Blanched Almonds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Weight per 300 calories

• Blanched Almonds: 50.8g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 60g

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

Which food has more nutrients per 300 calories - Blanched Almonds or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	9.35% 3g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	5.67% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	15% 11g	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	% 0.015g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 11g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	3% 1.14g	38g per day for Men 19-50 years
Protein	19.4% 11g	5.45% 3.05g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	3.5% 0.046mg	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	6.23% 25μg	9.73% 39μg	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	80.5% 12mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	12% 120mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	15% 0.13mg	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	21% 1.67mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	3.28% 13.8mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	33.5% 0.77mg	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	35% 245mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	2% 67.7mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	19% 282mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.071% 2.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Blanched Almonds have 2.8 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 10.9 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Blanched Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Blanched Almonds have 6.9 times more Calcium, 3.9 times more Copper, 9.9 times more Magnesium, 1.2 times more Manganese, 3.5 times more Phosphorus, 5 times more Potassium and 2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 29.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Iron per 300 kcal.
• Both Blanched Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 1.8 times more Fat, 6.5 times more Omega 6, 4.4 times more Fiber and 3.6 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.5 times more Saturated Fat, 4.1 times more Carbohydrate and 4.6 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.