Comparing Nutrients in 5 ounces Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Blanched Almonds	Recommended Dietary Allowance
Energy	23.7% 686kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	54% 9.18g	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	69.7% 91g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	9.05% 6.56g	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% 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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	37% 14g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	30% 271μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.12% 0.31mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	12.5% 0.16mg	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	12% 48μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.5% 3.23mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.6% 34.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	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	37.6% 3mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	113% 2.6mg	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	13% 91mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.23% 8.65g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Blanched Almonds:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has more Vitamin A and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 10.4 times more Vitamin E than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Blanched Almonds:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.8 times more Selenium and 29.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 11.8 times more Calcium, 8.4 times more Copper, 1.5 times more Iron, 14.9 times more Magnesium, 4.1 times more Manganese, 7.5 times more Phosphorus, 7.7 times more Potassium and 6.5 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.

Comparison of macro-nutrients per 5 ounces:

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.3 times more Saturated Fat, 73.5 times more Omega 3, 3.4 times more Carbohydrate and 8.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Fat, 1.9 times more Omega 6, 6.6 times more Fiber and 5.2 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Blanched Almonds have similar amounts of Energy per 5 oz.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.