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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Oil Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	29.7% 860kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	36.3% 35g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	70% 91g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 25.7g	g per day for Men 19-50 years
Fiber	39% 15g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	53.7% 30g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Oil 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	11% 0.13mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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

	Oil Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	41.2% 412mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Almonds have 3.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 14 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 2 times more Vitamin B1, 2.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil 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 five ounces.

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

• 5 ounces of Oil Roasted Almonds have 10 times more Calcium, 4.3 times more Copper, 1.4 times more Iron, 11.9 times more Magnesium, 1.9 times more Manganese, 4 times more Phosphorus, 6.2 times more Potassium, 1.6 times more Selenium and 2.5 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 471 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.2 times more Energy, 2.2 times more Fat, 8.4 times more Omega 6, 5.5 times more Fiber and 4.2 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain more Omega 3, 3.6 times more Carbohydrate and 4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Saturated Fat per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3