Comparing Nutrients in 300 calories Pie, mince, prepared from recipe VS Roasted Almonds

Weight per 300 calories

• Pie, mince, prepared from recipe: 104g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 2.1 times more energy per unit of mass than Pie, mince, prepared from recipe, which is very high in comparison to other foods. Pie, mince, prepared from recipe having high energy density.

Discover which food has more nutrients per 300 calories - Pie, mince, prepared from recipe or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pie, mince, prepared from recipe	3%	32%	65%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie, mince, prepared from recipe	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 50g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	3.36% 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	NA	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Pie, mince, prepared from recipe	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.12% 1.04μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.08% 0.1mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	5.25% 0.068mg	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	5.97% 24μg	6.9% 27.6μg	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	6.8% 6.12mg	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	1.04% 0.16mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, mince, prepared from recipe	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.3% 23mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	61.3% 0.55mg	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	19.3% 1.55mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	3.46% 14.5mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	48.7% 1.1mg	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	6.23% 43.6mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.85μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	2.08% 0.23mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.033% 1.2g	3700g per day for Men 19-50 years

Pie, Mince, Prepared From Recipe VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pie, mince, prepared from recipe or Roasted Almonds?

Lets compare vitamin content per 300 calories of Pie, mince, prepared from recipe vs Roasted Almonds:

• 300 calories of Pie, mince, prepared from recipe have 4 times more Vitamin B1 and more Vitamin C than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 5.5 times more Vitamin B2, 1.5 times more Vitamin B3 and 77 times more Vitamin E than Pie, mince, prepared from recipe.
• 300 calories of Pie, mince, prepared from recipe have insufficient amounts of Vitamin B9 and Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin C
• Both Pie, mince, prepared from recipe as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Pie, mince, prepared from recipe vs Roasted Almonds:

• 300 calories of Pie, mince, prepared from recipe have 6.8 times more Selenium and 175.2 times more Sodium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 5.9 times more Calcium, 4.7 times more Copper, 9.6 times more Magnesium, 4.1 times more Manganese, 5.4 times more Phosphorus, 1.7 times more Potassium and 7.3 times more Zinc than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Roasted Almonds contain similar levels of Iron per 300 calories.
• 300 calories of Pie, mince, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Zinc
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pie, mince, prepared from recipe have 1.4 times more Saturated Fat, 37.2 times more Omega 3, 4.7 times more Carbohydrate and 12.1 times more Sugars than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2.4 times more Fat, 2.4 times more Omega 6, 2 times more Fiber and 3.9 times more Protein than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Pie, mince, prepared from recipe provide inadequate amounts of Protein
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3