Comparing Nutrients in 100 calories Blanched Almonds VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Weight per 100 calories

• Blanched Almonds: 17g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 20g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Blanched Almonds or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	0.75% 0.012g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	9.87% 13g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	5% 3.6g	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	% 0.005g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 3.6g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	1% 0.38g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	2.7% 0.032mg	3.06% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	0.71% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	1.17% 0.015mg	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	2.08% 8.3μg	3.24% 13μg	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	27% 4.03mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.63% 4.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	4% 40mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	4.95% 0.045mg	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	6.95% 0.56mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	1.1% 4.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	11% 0.26mg	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	11.6% 81.5mg	3.34% 23.4mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	0.66% 22.6mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	6.27% 94mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.024% 0.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Blanched Almonds have 2.8 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 10.9 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Blanched 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 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Blanched Almonds have 6.9 times more Calcium, 3.9 times more Copper, 9.9 times more Magnesium, 1.2 times more Manganese, 3.5 times more Phosphorus, 5 times more Potassium and 2 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 29.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Iron per 100 kcal.
• Both Blanched Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 1.8 times more Fat, 6.5 times more Omega 6, 4.4 times more Fiber and 3.6 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.5 times more Saturated Fat, 4.1 times more Carbohydrate and 4.6 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy per 100 kcal.
• Both Blanched Almonds as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.