Comparing Nutrients in 5 ounces Blanched Almonds VS Pie crust, refrigerated, regular, unbaked

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Blanched Almonds	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	29% 836kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	37.2% 36g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	42.5% 13.6g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	NA	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	NA	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	54% 30.3g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	2.2% 0.028mg	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	17.4% 69.5μg	8.86% 35.4μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	33.5% 335mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	7.1% 0.064mg	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	58% 4.65mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	11% 0.26mg	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	97% 682mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.74% 27.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Pie crust, refrigerated, regular, unbaked per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Pie crust, refrigerated, regular, unbaked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Pie crust, refrigerated, regular, unbaked:

• 5 ounces of Blanched Almonds have 2.9 times more Vitamin B1, 13.7 times more Vitamin B2, 3.1 times more Vitamin B3, 5.8 times more Vitamin B6, 2 times more Vitamin B9 and 475 times more Vitamin E than Pie crust, refrigerated, regular, unbaked.
• Both Blanched Almonds and Pie crust, refrigerated, regular, unbaked provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6 and Vitamin E
• Both Blanched Almonds as well as Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B12 and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Pie crust, refrigerated, regular, unbaked:

• 5 ounces of Blanched Almonds have 23.6 times more Calcium, 22.8 times more Copper, 3.2 times more Iron, 33.5 times more Magnesium, 10.1 times more Manganese, 10.7 times more Phosphorus, 9 times more Potassium and 14.9 times more Zinc than Pie crust, refrigerated, regular, unbaked.
• While 5 oz of Pie crust, refrigerated, regular, unbaked contain 21.5 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Pie crust, refrigerated, regular, unbaked contain similar levels of Selenium per five ounces.
• 5 ounces of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.3 times more Energy, 2.1 times more Fat, 4.1 times more Omega 6, 5.5 times more Fiber and 7.2 times more Protein than Pie crust, refrigerated, regular, unbaked.
• While 5 oz of Pie crust, refrigerated, regular, unbaked contain 2.4 times more Saturated Fat, 32.8 times more Omega 3 and 2.7 times more Carbohydrate than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3