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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Almonds	14%	72%	14%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Almonds	Recommended Dietary Allowance
Energy	24.5% 710kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	36.3% 35g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	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	70% 91g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	35.4% 25.7g	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	0% 0g	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	% 0g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 25.7g	% 5.6g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	13% 7.23g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	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	23% 92μg	15.6% 62.4μg	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	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	17.5% 2.62mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	46% 3.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.82mg	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	23.7% 166mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	44.5% 668mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.3 times more Vitamin B2, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 13.9 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 471 times more Sodium than Almonds.
• While Almonds contain 9.3 times more Calcium, 4.6 times more Copper, 1.4 times more Iron, 11.7 times more Magnesium, 1.7 times more Manganese, 4.1 times more Phosphorus, 6.5 times more Potassium, 1.6 times more Selenium and 2.5 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.

Comparison of macro-nutrients per 5 ounces:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.3 times more Saturated Fat, 20 times more Omega 3, 3 times more Carbohydrate and 4.2 times more Sugars than Almonds.
• While Almonds contain 2 times more Fat, 7.6 times more Omega 6, 6.6 times more Fiber and 4.1 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Almonds have similar amounts of Energy per 5 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.