Comparing Nutrients in 5 ounces Roasted Almonds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	29.2% 848kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	36.3% 35g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	70% 91g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	35.4% 25.7g	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	0.02% 0.014g	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	% 0.014g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 25.7g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	53% 29.7g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.3% 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	19.5% 78μg	23% 92μg	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	226% 34mg	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	38% 380mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	35% 0.32mg	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	66% 5.3mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	79.3% 1.82mg	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	95% 668mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Dry Roasted Almonds have 5.6 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 12.9 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.4 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Dry Roasted 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 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Dry Roasted Almonds have 9.2 times more Calcium, 4.9 times more Copper, 1.4 times more Iron, 12.1 times more Magnesium, 1.7 times more Manganese, 4 times more Phosphorus, 6.3 times more Potassium and 2.6 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.3 times more Selenium and 157 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 2.1 times more Fat, 8 times more Omega 6, 5.7 times more Fiber and 4.1 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 6 times more Omega 3, 3.1 times more Carbohydrate and 3.7 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Dry Roasted Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.