Comparing Nutrients in 7 ounces Blanched Almonds VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Blanched Almonds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	40.4% 1171kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	17% 2.9g	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	57% 74g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	50.7% 36.8g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	76% 42.5g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	10.4% 0.13mg	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	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	47% 468mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	15% 0.13mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	37.8% 0.87mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	2.3% 85.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Pie, coconut creme, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Pie, coconut creme, commercially prepared:

• 7 ounces of Blanched Almonds have 3.8 times more Vitamin B1, 8.9 times more Vitamin B2, 17.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 7 times more Vitamin B9 and 158.3 times more Vitamin E than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain more Vitamin A, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• 7 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Pie, coconut creme, commercially prepared:

• 7 ounces of Blanched Almonds have 8.1 times more Calcium, 15.1 times more Copper, 4.1 times more Iron, 13.4 times more Magnesium, 4.2 times more Manganese, 5.7 times more Phosphorus, 10.1 times more Potassium and 6.3 times more Zinc than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 1.7 times more Selenium and 10.7 times more Sodium than Blanched Almonds.
• 7 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 2 times more Energy, 3.2 times more Fat, 8.4 times more Omega 6, 7.6 times more Fiber and 10.2 times more Protein than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 1.8 times more Saturated Fat, 18.8 times more Omega 3, 2 times more Carbohydrate and 4 times more Sugars than Blanched Almonds.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3