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

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Blanched Almonds	Recommended Dietary Allowance
Energy	20% 575kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.6g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	12.7% 9.2g	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	12.5% 9.07g	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	% 9.7g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 22g	% 8.85g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	17.6% 0.23mg	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	10.4% 41.7μg	24.3% 97μg	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	12.6% 11.3mg	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	12.7% 1.9mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	226% 2.04mg	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	22.6% 1.8mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	158% 3.64mg	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	8.22% 57.5mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Pie, Dutch Apple, Commercially Prepared has more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 10.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 24.7 times more Vitamin E than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Blanched Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Pie, Dutch Apple, Commercially Prepared as well as Blanched Almonds have insufficient amounts of Vitamin B12 in 7 oz.

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

• Pie, Dutch Apple, Commercially Prepared has 10.5 times more Sodium and 9.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 16.9 times more Calcium, 6.9 times more Copper, 3.6 times more Iron, 33.5 times more Magnesium, 7.9 times more Manganese, 16.6 times more Phosphorus, 8.7 times more Potassium, 1.5 times more Selenium and 15.6 times more Zinc than Pie, Dutch Apple, Commercially Prepared.

Comparison of macro-nutrients per 7 ounces:

• Pie, Dutch Apple, Commercially Prepared has 29.3 times more Omega 3, 2.4 times more Carbohydrate, 4.8 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 4.6 times more Fat, 1.7 times more Saturated Fat, 6.2 times more Omega 6, 6.2 times more Fiber and 9.9 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.