Comparing Nutrients in 100 grams Pie Crust, Cookie-type, Chocolate, Ready Crust VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Almonds	14%	72%	14%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Almonds	Recommended Dietary Allowance
Energy	16.7% 484kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.73g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	6% 4.35g	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	0.15% 0.11g	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	% 0g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 19.5g	% 3.95g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	11% 6.1g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.07mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72μg	11% 44μg	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	12% 1.8mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Almonds	Recommended Dietary Allowance
Calcium	3.2% 32mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	115% 1.03mg	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	53.8% 4.3mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 120mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	33.5% 503mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.13% 5g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Almonds:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.6 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.3 times more Vitamin B2, 2.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 14.3 times more Vitamin E than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Almonds:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 503 times more Sodium than Almonds.
• While Almonds contain 8.4 times more Calcium, 1.3 times more Copper, 6.8 times more Magnesium, 4 times more Phosphorus, 3.9 times more Potassium, 1.6 times more Selenium and 1.5 times more Zinc than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Almonds have similar amounts of Iron and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 1.2 times more Saturated Fat, 21 times more Omega 3, 3 times more Carbohydrate and 6 times more Sugars than Almonds.
• While Almonds contain 2.2 times more Fat, 6.2 times more Omega 6, 4.6 times more Fiber and 3.5 times more Protein than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Almonds have similar amounts of Energy per 100 g.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.