Comparing Nutrients in 300 calories Pie, coconut creme, commercially prepared VS Oil Roasted Almonds

Weight per 300 calories

• Pie, coconut creme, commercially prepared: 101g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 2 times more energy per unit of mass than Pie, coconut creme, commercially prepared, which is very high in comparison to other foods. Pie, coconut creme, commercially prepared having high energy density.

Discover which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	22% 7.02g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	4.7% 0.076g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	3.1% 2.25g	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	NA	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	3.44% 1.3g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	3.78% 2.1g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.02% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.2% 0.05mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.83% 0.24mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.27% 0.068mg	4.5% 0.058mg	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	1.76% 7.05μg	3.34% 13.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.03% 0.12μg	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	1% 6.04IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.9% 29mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	7.6% 0.068mg	52.4% 0.47mg	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	10% 0.81mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	53% 1.2mg	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	12.2% 85.6mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	1.92% 65.4mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	9.7% 5.34μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	13.7% 205mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	1.18% 43.5g	0.037% 1.4g	3700g per day for Men 19-50 years

Pie, Coconut Creme, Commercially Prepared VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Pie, coconut creme, commercially prepared vs Oil Roasted Almonds:

• 300 kcal of Oil Roasted Almonds contain 4.8 times more Vitamin B2, 9 times more Vitamin B3 and 85 times more Vitamin E than Pie, coconut creme, commercially prepared.
• 300 calories of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3 and Vitamin E
• Both Pie, coconut creme, commercially prepared as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Pie, coconut creme, commercially prepared vs Oil Roasted Almonds:

• 300 calories of Pie, coconut creme, commercially prepared have 2.6 times more Selenium and 415.5 times more Sodium than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 4.9 times more Calcium, 6.9 times more Copper, 2.3 times more Iron, 6.7 times more Magnesium, 2.8 times more Manganese, 2.7 times more Phosphorus, 5.3 times more Potassium and 3.2 times more Zinc than Pie, coconut creme, commercially prepared.
• 300 calories of Pie, coconut creme, commercially prepared lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pie, coconut creme, commercially prepared have 3.4 times more Saturated Fat, 4.3 times more Carbohydrate and 8.3 times more Sugars than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.6 times more Fat, 4.5 times more Omega 6, 4 times more Fiber and 5 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Pie, coconut creme, commercially prepared provide inadequate amounts of Fiber and Protein
• Both Pie, coconut creme, commercially prepared as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.