Comparing Nutrients in 500 calories Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Blanched Almonds

Weight per 500 calories

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled: 103g
• Blanched Almonds: 84.7g

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

Which food has more nutrients per 500 calories - Pie crust, cookie-type, prepared from recipe, graham cracker, chilled or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.26g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.8% 66g	12% 16g	130g per day for Men 19-50 years
Sugars	53.5% 39g	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	4.08% 1.55g	22% 8.4g	38g per day for Men 19-50 years
Protein	7.56% 4.24g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	22% 197μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.8% 0.11mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.46% 0.22mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	7.5% 0.097mg	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	8.8% 35μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.86% 0.021μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.7% 2.36mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	97% 0.87mg	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	27.4% 2.2mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	4.43% 18.6mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	67.6% 1.56mg	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	9.45% 66mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	2.6% 89mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.32% 0.48mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Blanched Almonds:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has more Vitamin A and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 8.5 times more Vitamin E than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Blanched Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Blanched Almonds:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 2.2 times more Selenium and 35.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 9.7 times more Calcium, 6.9 times more Copper, 1.3 times more Iron, 12.2 times more Magnesium, 3.3 times more Manganese, 6.2 times more Phosphorus, 6.3 times more Potassium and 5.3 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.

Comparison of macro-nutrients per 500 calories:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.6 times more Saturated Fat, 89.6 times more Omega 3, 4.2 times more Carbohydrate and 9.9 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Fat, 1.6 times more Omega 6, 5.4 times more Fiber and 4.3 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.