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

Weight per 300 calories

• Roasted Almonds: 50.2g
• 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 - Roasted Almonds or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Roasted 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% 26.4g	15.3% 15g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	9.35% 3g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	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	8.1% 10.5g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 11g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	3% 1.14g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	5.45% 3.05g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	3.2% 0.039mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	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	6.9% 27.6μg	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% 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

	Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	13.4% 134mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	23.4% 1.87mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	3.28% 13.8mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	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	33.8% 236mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	2% 67.7mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	19% 282mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.071% 2.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 4.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 10.8 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.9 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B3 per 300 kcal.
• Both Dry Roasted 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 Roasted Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Dry Roasted Almonds have 7.7 times more Calcium, 4.1 times more Copper, 1.2 times more Iron, 10.2 times more Magnesium, 1.5 times more Manganese, 3.4 times more Phosphorus, 5.3 times more Potassium and 2.2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 187.4 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted 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:

• Dry Roasted Almonds have 1.8 times more Fat, 6.7 times more Omega 6, 4.8 times more Fiber and 3.4 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, 3.7 times more Carbohydrate and 4.5 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy per 300 kcal.
• Both Dry Roasted 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.