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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie, apple, prepared from recipe	4%	42%	54%

Macro Nutrients

	Blanched Almonds	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Energy	40.4% 1171kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	36.6% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	NA	38g per day for Men 19-50 years
Protein	76% 42.5g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	4.9% 0.064mg	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	24.3% 97μg	12% 47.6μg	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	3.75% 3.37mg	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	314% 47mg	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

	Blanched Almonds	Pie, apple, prepared from recipe	Recommended Dietary Allowance
Calcium	47% 468mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	11.7% 0.11mg	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	81.4% 6.5mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	16% 0.37mg	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	136% 955mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	28% 419mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	2.54% 94g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.3 times more Vitamin B1, 6.6 times more Vitamin B2, 2.8 times more Vitamin B3, 3.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 2 times more Vitamin B9 than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains more Vitamin A and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Pie, apple, prepared from recipe have insufficient amounts of Vitamin B12 in 7 oz.

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

• Blanched Almonds have 33.7 times more Calcium, 19.4 times more Copper, 2.9 times more Iron, 38.3 times more Magnesium, 9.9 times more Manganese, 17.2 times more Phosphorus, 8.3 times more Potassium and 15.6 times more Zinc than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 2.4 times more Selenium, 11.1 times more Sodium and 10.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2.2 times more Energy, 4.2 times more Fat, 1.3 times more Saturated Fat, 3.9 times more Omega 6 and 8.9 times more Protein than Pie, apple, prepared from recipe.
• While Pie, apple, prepared from recipe contains 51 times more Omega 3 and 2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Pie, apple, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.