Comparing Nutrients in 5 ounces Pie, coconut creme, commercially prepared VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Almonds	14%	72%	14%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Energy	14.6% 422kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.1% 0.17μg	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	1.4% 8.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	162% 1.46mg	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	14% 1.13mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.2% 120mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.65% 61.2g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie, coconut creme, commercially prepared vs Almonds:

• Pie, coconut creme, commercially prepared has more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B1, 14.2 times more Vitamin B2, 18.1 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9 and 170.9 times more Vitamin E than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Almonds have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Pie, coconut creme, commercially prepared vs Almonds:

• Pie, coconut creme, commercially prepared has 1.3 times more Selenium, 204 times more Sodium and 9.8 times more Water than Almonds.
• While Almonds contain 9.3 times more Calcium, 15.2 times more Copper, 4.6 times more Iron, 13.5 times more Magnesium, 5 times more Manganese, 5.7 times more Phosphorus, 11.3 times more Potassium and 6.6 times more Zinc than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 5 ounces:

• Pie, coconut creme, commercially prepared has 1.8 times more Saturated Fat, 25 times more Omega 3, 1.7 times more Carbohydrate and 4.3 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Energy, 3 times more Fat, 8.4 times more Omega 6, 9.6 times more Fiber and 10.1 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.