Comparing Nutrients in 5 ounces Pie crust, standard-type, prepared from recipe, baked VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, baked	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	25.8% 747kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	38% 12.2g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	49.3% 0.79g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	71.4% 12g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	39% 15g	38g per day for Men 19-50 years
Protein	16% 9.07g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, baked	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.73% 0.035mg	13% 0.17mg	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	23.7% 95μg	9.57% 38.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.93% 0.44mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, baked	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	150% 1.35mg	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	51.2% 4.1mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	152% 3.5mg	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	13.6% 95mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	54.4% 30μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	51.2% 768mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie crust, standard-type, prepared from recipe, baked vs Oil Roasted Almonds:

• Pie crust, standard-type, prepared from recipe, baked has 4.3 times more Vitamin B1, 2.5 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 83.8 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• Both Pie crust, standard-type, prepared from recipe, baked and Oil Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Pie crust, standard-type, prepared from recipe, baked as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Pie crust, standard-type, prepared from recipe, baked vs Oil Roasted Almonds:

• Pie crust, standard-type, prepared from recipe, baked has 5.1 times more Selenium and 542 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 29.1 times more Calcium, 10.5 times more Copper, 1.3 times more Iron, 19.6 times more Magnesium, 5.7 times more Manganese, 7 times more Phosphorus, 10.4 times more Potassium and 7 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.

Comparison of macro-nutrients per 5 ounces:

• Pie crust, standard-type, prepared from recipe, baked has 2 times more Saturated Fat, more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Fat, 1.6 times more Omega 6, 26.8 times more Sugars, 6.2 times more Fiber and 3.3 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• Both Pie crust, standard-type, prepared from recipe, baked and Oil Roasted Almonds have similar amounts of Energy per 5 oz.
• Both Pie crust, standard-type, prepared from recipe, baked as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.