Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Oil Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	41.5% 1205kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	50.8% 49.3g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	31% 9.92g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	98% 128g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	49.6% 36g	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	0% 0g	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	% 0.079g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 36g	g per day for Men 19-50 years
Fiber	55% 21g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	75.2% 42g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	11.6% 0.15mg	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	13.4% 53.6μg	32.2% 129μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	344% 51.5mg	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36% 43.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	57.7% 577mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	49% 0.44mg	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	91% 7.3mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	111% 2.55mg	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	132% 925mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	62.3% 935mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 7 ounces of Oil Roasted Almonds have 3.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 14 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 2 times more Vitamin B1, 2.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 7 ounces of Oil Roasted Almonds have 10 times more Calcium, 4.3 times more Copper, 1.4 times more Iron, 11.9 times more Magnesium, 1.9 times more Manganese, 4 times more Phosphorus, 6.2 times more Potassium, 1.6 times more Selenium and 2.5 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 471 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.2 times more Energy, 2.2 times more Fat, 8.4 times more Omega 6, 5.5 times more Fiber and 4.2 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain more Omega 3, 3.6 times more Carbohydrate and 4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3