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

Weight per 300 calories

• Blanched Almonds: 50.8g
• 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 - Blanched Almonds or Pie crust, standard-type, prepared from recipe, baked?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Blanched 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	27.5% 26.7g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	20.8% 27g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 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	2.55% 0.97g	38g per day for Men 19-50 years
Protein	19.4% 11g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	1.1% 0.014mg	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	9.54% 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	80.5% 12mg	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

	Blanched Almonds	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	12% 120mg	0.57% 5.7mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	21% 1.67mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	1.9% 7.97mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	10.6% 0.24mg	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	5.45% 38mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	1.12% 38mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	20.6% 309mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	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 Blanched Almonds vs Pie crust, standard-type, prepared from recipe, baked:

• Blanched Almonds have 2.3 times more Vitamin B2, 1.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 68.4 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 2.3 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Vitamin B3 per 300 kcal.
• Both Blanched 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 Blanched Almonds vs Pie crust, standard-type, prepared from recipe, baked:

• Blanched Almonds have 21.1 times more Calcium, 10.1 times more Copper, 17.1 times more Magnesium, 3.8 times more Manganese, 6.4 times more Phosphorus, 8.8 times more Potassium and 6 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 7.4 times more Selenium and 31.9 times more Sodium than Blanched Almonds.
• Both Blanched 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:

• Blanched Almonds have 1.4 times more Fat, 1.3 times more Omega 6, 24.3 times more Sugars, 5.2 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 2.4 times more Saturated Fat, 155.9 times more Omega 3 and 2.8 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.