Comparing Nutrients in 7 ounces Almonds VS Pie, cherry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie, cherry, prepared from recipe	4%	40%	56%

Macro Nutrients

	Almonds	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Energy	39.6% 1149kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	12% 8.63g	NA	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	0.3% 0.22g	NA	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	NA	38g per day for Men 19-50 years
Protein	75% 42g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	13.4% 53.6μg	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	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Calcium	53.4% 534mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	17% 0.15mg	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	92% 7.36mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	17.3% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Pie, cherry, prepared from recipe per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Pie, cherry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almonds vs Pie, cherry, prepared from recipe:

• 7 ounces of Almonds have 1.4 times more Vitamin B1, 9.1 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B5, 4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Pie, cherry, prepared from recipe.
• While 7 oz of Pie, cherry, prepared from recipe contain more Vitamin A than Almonds.
• 7 ounces of Almonds have insufficient amounts of Vitamin A
• Both Almonds as well as Pie, cherry, prepared from recipe have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Almonds vs Pie, cherry, prepared from recipe:

• 7 ounces of Almonds have 26.9 times more Calcium, 13.4 times more Copper, 2 times more Iron, 30 times more Magnesium, 10.9 times more Manganese, 16 times more Phosphorus, 9.5 times more Potassium and 15.6 times more Zinc than Pie, cherry, prepared from recipe.
• While 7 oz of Pie, cherry, prepared from recipe contain 1.9 times more Selenium and 191 times more Sodium than Almonds.
• 7 ounces of Pie, cherry, prepared from recipe lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 2.1 times more Energy, 4.1 times more Fat, 1.3 times more Saturated Fat, 4 times more Omega 6 and 7.6 times more Protein than Pie, cherry, prepared from recipe.
• While 7 oz of Pie, cherry, prepared from recipe contain 67.3 times more Omega 3 and 1.8 times more Carbohydrate than Almonds.
• 7 ounces of Almonds provide inadequate amounts of Omega 3