Comparing Nutrients in 7 ounces Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Roasted Almonds	Recommended Dietary Allowance
Energy	33% 960kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	36.5% 0.58g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	75.6% 13g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	32% 41.7g	130g per day for Men 19-50 years
Sugars	103% 74.6g	13.3% 9.64g	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	NA	0.027% 0.02g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	57% 21.6g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	42% 379μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	20.8% 0.27mg	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	17% 67.5μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.52mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	242% 2.2mg	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	52.6% 4.2mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	193% 4.43mg	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	18% 127mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	74% 1111mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Roasted Almonds:

• 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have more Vitamin A, 1.3 times more Vitamin B1 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 10.5 times more Vitamin E than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Roasted Almonds:

• 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 3 times more Selenium and 186.7 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 13.4 times more Calcium, 9 times more Copper, 1.8 times more Iron, 15.5 times more Magnesium, 4.9 times more Manganese, 7.4 times more Phosphorus, 8.3 times more Potassium and 7.2 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 1.2 times more Saturated Fat, 29.4 times more Omega 3, 3 times more Carbohydrate and 7.7 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.2 times more Fat, 2 times more Omega 6, 7.3 times more Fiber and 5.1 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Roasted Almonds offer comparable quantities of Energy per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3