Comparing Nutrients in 100 grams Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Roasted Almonds	Recommended Dietary Allowance
Energy	17.3% 501kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	9.48% 1.6g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	16% 21g	130g per day for Men 19-50 years
Sugars	25% 18g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	% 18g	% 4.75g	g per day for Men 19-50 years
Fiber	5% 1.9g	28.7% 11g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.85% 0.076mg	10.5% 0.14mg	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	16.3% 65μg	13.8% 55μg	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	12.3% 1.85mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.9% 29mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	122% 1.1mg	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	32.5% 2.6mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	97% 2.23mg	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	16.7% 117mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	3.32% 113mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 2.4 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.6 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 12.9 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Dry Roasted 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, Graham Cracker, Ready Crust vs Roasted Almonds:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.3 times more Selenium and 157 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Calcium, 4.9 times more Copper, 1.4 times more Iron, 12.1 times more Magnesium, 1.7 times more Manganese, 4 times more Phosphorus, 6.3 times more Potassium and 2.6 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.

Comparison of macro-nutrients per 100 grams:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.2 times more Saturated Fat, 6 times more Omega 3, 3.1 times more Carbohydrate and 3.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Fat, 8 times more Omega 6, 5.7 times more Fiber and 4.1 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Dry Roasted Almonds have similar amounts of Energy per 100 g.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.