Comparing Nutrients in 500 calories Pie Crust, Cookie-type, Chocolate, Ready Crust VS Roasted Almonds

Weight per 500 calories

• Pie Crust, Cookie-type, Chocolate, Ready Crust: 103g
• Roasted Almonds: 83.6g

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

Discover which food has more nutrients per 500 calories - Pie Crust, Cookie-type, Chocolate, Ready Crust or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	4.07% 0.065g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	37.5% 27g	5.6% 4.06g	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	0.012% 0.008g	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	% 0g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 20g	% 3.97g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	24% 9.1g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.17mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.47% 0.17mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	8.75% 0.11mg	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	18.6% 74.4μg	11.5% 46μg	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	12.3% 1.85mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.7% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.3% 33mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	102% 0.92mg	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	55.5% 4.44mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.84% 41.3mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	81% 1.87mg	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	17.7% 124mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	34.6% 520mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.14% 5.15g	0.054% 2g	3700g per day for Men 19-50 years

Pie Crust, Cookie-type, Chocolate, Ready Crust VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie Crust, Cookie-type, Chocolate, Ready Crust or Roasted Almonds?

Lets compare vitamin content per 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Roasted Almonds:

• 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust have 5.4 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3.7 times more Vitamin B2 and 10.8 times more Vitamin E than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Roasted Almonds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin K
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Roasted Almonds:

• 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.4 times more Iron and 207.2 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 6.8 times more Calcium, 5.6 times more Magnesium, 3.2 times more Phosphorus, 3.1 times more Potassium and 1.3 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Roasted Almonds contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust have 1.4 times more Saturated Fat, 3.8 times more Carbohydrate and 6.7 times more Sugars than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.9 times more Fat, 5.3 times more Omega 6, 3.3 times more Fiber and 2.8 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie Crust, Cookie-type, Chocolate, Ready Crust provide inadequate amounts of Fiber
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.