Comparing Nutrients in 300 calories Blanched Almonds VS Pie crust, standard-type, frozen, ready-to-bake, enriched

Weight per 300 calories

• Blanched Almonds: 50.8g
• Pie crust, standard-type, frozen, ready-to-bake, enriched: 65.6g

Blanched Almonds have 1.3 times more energy per 100g than Pie crust, standard-type, frozen, ready-to-bake, enriched. It has very high energy density when compared to other foods. Pie crust, standard-type, frozen, ready-to-bake, enriched having very high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Pie crust, standard-type, frozen, ready-to-bake, enriched?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie crust, standard-type, frozen, ready-to-bake, enriched	5%	52%	43%

Macro Nutrients

	Blanched Almonds	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	11.4% 1.94g	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	24.6% 32g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	3.37% 2.44g	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	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	4.3% 1.64g	38g per day for Men 19-50 years
Protein	19.4% 11g	7.22% 4.04g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie crust, standard-type, frozen, ready-to-bake, enriched	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	2.52% 0.033mg	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	11.5% 46μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Calcium	12% 120mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	5.47% 0.049mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	2.34% 9.85mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	12.6% 0.29mg	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	6.75% 47.3mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	1.87% 63.7mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	6.8% 3.74μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.32% 11.7g	3700g per day for Men 19-50 years

Blanched Almonds VS Pie Crust, Standard-type, Frozen, Ready-to-bake, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Pie crust, standard-type, frozen, ready-to-bake, enriched?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 300 calories of Blanched Almonds have 3.2 times more Vitamin B2 and 40 times more Vitamin E than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 300 kcal of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 1.9 times more Vitamin B1 and 1.8 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Pie crust, standard-type, frozen, ready-to-bake, enriched provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 300 calories of Blanched Almonds have 9.6 times more Calcium, 10.6 times more Copper, 13.8 times more Magnesium, 3.2 times more Manganese, 5.2 times more Phosphorus, 5.3 times more Potassium and 5.1 times more Zinc than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 300 kcal of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 2.3 times more Selenium and 27.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Pie crust, standard-type, frozen, ready-to-bake, enriched contain similar levels of Iron per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 1.6 times more Fat, 3.2 times more Omega 6, 3.1 times more Fiber and 2.7 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 300 kcal of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 2.7 times more Saturated Fat and 3.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Pie crust, standard-type, frozen, ready-to-bake, enriched offer comparable quantities of Energy per 300 calories.
• 300 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched provide inadequate amounts of Fiber
• Both Blanched Almonds as well as Pie crust, standard-type, frozen, ready-to-bake, enriched provide inadequate amounts of Omega 3 in 300 calories.