Comparing Nutrients in 5 ounces Pie, Dutch Apple, Commercially Prepared VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Roasted Almonds	Recommended Dietary Allowance
Energy	14% 411kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.28g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	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	48.6% 63g	23% 29.8g	130g per day for Men 19-50 years
Sugars	43% 31.2g	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	8.93% 6.48g	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	% 6.93g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 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	5.5% 3.08g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	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	7.44% 29.8μg	19.5% 78μg	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	8.98% 8.08mg	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	9.07% 1.36mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	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	16% 1.3mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	5.87% 41mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.57% 58.2g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, Dutch Apple, Commercially Prepared VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, Dutch Apple, Commercially Prepared versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie, Dutch Apple, Commercially Prepared vs Roasted Almonds:

• 5 ounces of Pie, Dutch Apple, Commercially Prepared have more Vitamin A, 2.5 times more Vitamin B1, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 17.9 times more Vitamin B2, 3.3 times more Vitamin B3, 3.3 times more Vitamin B5, 3.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 24.9 times more Vitamin E than Pie, Dutch Apple, Commercially Prepared.
• 5 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Pie, Dutch Apple, Commercially Prepared as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pie, Dutch Apple, Commercially Prepared vs Roasted Almonds:

• 5 ounces of Pie, Dutch Apple, Commercially Prepared have 66.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 19.1 times more Calcium, 7.4 times more Copper, 4.1 times more Iron, 34.9 times more Magnesium, 9.6 times more Manganese, 16.2 times more Phosphorus, 9.4 times more Potassium and 17.4 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Roasted Almonds contain similar levels of Selenium per five ounces.
• 5 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, Dutch Apple, Commercially Prepared have 11.7 times more Omega 3, 2.1 times more Carbohydrate, 4.5 times more Sugars and 457 times more Fructose than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.1 times more Energy, 4.6 times more Fat, 1.8 times more Saturated Fat, 6.5 times more Omega 6, 6.8 times more Fiber and 9.7 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3