Comparing Nutrients in 5 ounces Pie, apple, commercially prepared, unenriched flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Roasted Almonds	Recommended Dietary Allowance
Energy	11.6% 336kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	17.2% 2.93g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.95% 1.6mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	15% 0.19mg	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	1.4% 5.67μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.04% 4.54mg	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	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	173% 1.56mg	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	21.4% 1.7mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	138% 3.16mg	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	4.86% 34mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2% 74g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie, apple, commercially prepared, unenriched flour vs Roasted Almonds:

• Pie, apple, commercially prepared, unenriched flour has more Vitamin A, 1.7 times more Vitamin B1 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 13.8 times more Vitamin B9 than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Pie, apple, commercially prepared, unenriched flour vs Roasted Almonds:

• Pie, apple, commercially prepared, unenriched flour has 88.7 times more Sodium and 21.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.4 times more Calcium, 23.9 times more Copper, 3.1 times more Iron, 39.9 times more Magnesium, 12.3 times more Manganese, 19.6 times more Phosphorus, 11 times more Potassium and 20.7 times more Zinc than Pie, apple, commercially prepared, unenriched flour.

Comparison of macro-nutrients per 5 ounces:

• Pie, apple, commercially prepared, unenriched flour has 12.3 times more Omega 3 and 1.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Energy, 4.8 times more Fat, 6.3 times more Omega 6, 6.8 times more Fiber and 11 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Dry Roasted Almonds have similar amounts of Saturated Fat per 5 oz.
• Both Pie, apple, commercially prepared, unenriched flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.