Comparing Nutrients in 500 calories Blanched Almonds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Weight per 500 calories

• Blanched Almonds: 84.7g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 100g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Blanched Almonds or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	3.74% 0.06g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	49.4% 64g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	25% 18g	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	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	% 0.025g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 18g	g per day for Men 19-50 years
Fiber	22% 8.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	32.4% 18g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	13.5% 0.16mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	5.83% 0.076mg	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	10.4% 41.5μg	16.2% 65μg	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	134% 20mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	20% 200mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	24.7% 0.22mg	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	34.7% 2.78mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	5.47% 23mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	56% 1.3mg	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	58.2% 408mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.12% 4.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Blanched Almonds have 2.8 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 10.9 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Blanched 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 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Blanched Almonds have 6.9 times more Calcium, 3.9 times more Copper, 9.9 times more Magnesium, 1.2 times more Manganese, 3.5 times more Phosphorus, 5 times more Potassium and 2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 29.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Iron per 500 kcal.
• Both Blanched Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 1.8 times more Fat, 6.5 times more Omega 6, 4.4 times more Fiber and 3.6 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, 4.1 times more Carbohydrate and 4.6 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.