Comparing Nutrients in 7 ounces Almonds VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Almonds	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	39.6% 1149kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	14.3% 4.6g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	23.3% 3.97g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	12% 8.63g	60.3% 43.7g	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	12.5% 9.07g	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	% 9.7g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 22g	g per day for Men 19-50 years
Fiber	65.3% 25g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	75% 42g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.95% 0.077mg	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	10.4% 41.7μg	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	12.6% 11.3mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	32.6% 0.29mg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	20% 0.46mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	2.2% 81.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Pie, Dutch Apple, Commercially Prepared:

• Almonds have 17 times more Vitamin B2, 3.3 times more Vitamin B3, 4.9 times more Vitamin B5, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 26.7 times more Vitamin E than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Pie, Dutch Apple, Commercially Prepared have similar amounts of Vitamin B1 per 7 oz.
• Both Almonds as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Pie, Dutch Apple, Commercially Prepared:

• Almonds have 19.2 times more Calcium, 7 times more Copper, 4.1 times more Iron, 33.8 times more Magnesium, 9.4 times more Manganese, 16.6 times more Phosphorus, 9.6 times more Potassium, 1.9 times more Selenium and 16.4 times more Zinc than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 200 times more Sodium and 9.3 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2 times more Energy, 4.3 times more Fat, 1.6 times more Saturated Fat, 6.2 times more Omega 6, 7.8 times more Fiber and 9.7 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• While Pie, Dutch Apple, Commercially Prepared contains 39 times more Omega 3, 2.1 times more Carbohydrate, 5.1 times more Sugars and 41.5 times more Fructose than Almonds.
• Both Almonds as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.