Comparing Nutrients in 7 ounces Almonds VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Almonds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	39.6% 1149kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	68.8% 22g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	89.3% 116g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	75% 42g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	3.05% 0.04mg	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	16% 63.5μg	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	NA	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	11.2% 0.1mg	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	28.5% 2.3mg	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	18% 0.41mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	4.84% 165mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	62.4% 937mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Pie crust, refrigerated, regular, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almonds vs Pie crust, refrigerated, regular, baked:

• 7 ounces of Almonds have 1.5 times more Vitamin B1, 30.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 6.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 512.6 times more Vitamin E than Pie crust, refrigerated, regular, baked.
• 7 ounces of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6 and Vitamin E
• Both Almonds as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Almonds vs Pie crust, refrigerated, regular, baked:

• 7 ounces of Almonds have 22.4 times more Calcium, 20.2 times more Copper, 3.2 times more Iron, 30 times more Magnesium, 10.4 times more Manganese, 9.3 times more Phosphorus, 8.8 times more Potassium and 14.2 times more Zinc than Pie crust, refrigerated, regular, baked.
• While 7 oz of Pie crust, refrigerated, regular, baked contain 472 times more Sodium than Almonds.
• Both Almonds and Pie crust, refrigerated, regular, baked contain similar levels of Selenium per seven ounces.
• 7 ounces of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 1.7 times more Fat, 3.6 times more Omega 6, 8.9 times more Fiber and 6.2 times more Protein than Pie crust, refrigerated, regular, baked.
• While 7 oz of Pie crust, refrigerated, regular, baked contain 2.9 times more Saturated Fat, 49.3 times more Omega 3 and 2.7 times more Carbohydrate than Almonds.
• Both Almonds and Pie crust, refrigerated, regular, baked offer comparable quantities of Energy per seven ounces.
• 7 ounces of Almonds provide inadequate amounts of Omega 3