Comparing Nutrients in 500 calories Pie, apple, commercially prepared, enriched flour VS Almonds

Weight per 500 calories

• Pie, apple, commercially prepared, enriched flour: 211g
• Almonds: 86.4g

Almonds have 2.4 times more energy per unit of mass than Pie, apple, commercially prepared, enriched flour, which is very high in comparison to other foods. Pie, apple, commercially prepared, enriched flour having above average energy density.

Which food has more nutrients per 500 calories - Pie, apple, commercially prepared, enriched flour or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	45.5% 33g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	7.16% 4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Almonds	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.92% 0.059mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.55mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.02% 0.25mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.17% 0.08mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.2% 57μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.88% 0.021μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	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	21.4% 3.2mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.15% 7.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Almonds	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	99% 0.89mg	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	12% 0.95mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.8mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.23% 50.6mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	3.84% 2.1μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	28.3% 424mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie, apple, commercially prepared, enriched flour vs Almonds:

• Pie, apple, commercially prepared, enriched flour has more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3 times more Vitamin B1, 17.3 times more Vitamin B2, 5.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.9 times more Vitamin E than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pie, apple, commercially prepared, enriched flour vs Almonds:

• Pie, apple, commercially prepared, enriched flour has 491.1 times more Sodium than Almonds.
• While Almonds contain 10 times more Calcium, 9.2 times more Copper, 3.4 times more Iron, 15.8 times more Magnesium, 4.9 times more Manganese, 8.2 times more Phosphorus, 4.6 times more Potassium, 1.7 times more Selenium and 8 times more Zinc than Pie, apple, commercially prepared, enriched flour.

Comparison of macro-nutrients per 500 calories:

• Pie, apple, commercially prepared, enriched flour has 2.4 times more Saturated Fat, 100.2 times more Omega 3, 3.9 times more Carbohydrate and 8.8 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Fat, 2.4 times more Omega 6, 3.2 times more Fiber and 4.6 times more Protein than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Almonds have similar amounts of Energy per 500 kcal.
• Both Pie, apple, commercially prepared, enriched flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.