Comparing Nutrients in 100 calories Blanched Almonds VS Toaster pastries, brown-sugar-cinnamon

Weight per 100 calories

• Blanched Almonds: 17g
• Toaster pastries, brown-sugar-cinnamon: 27g

Blanched Almonds have 1.6 times more energy per 100g than Toaster pastries, brown-sugar-cinnamon. It has very high energy density when compared to other foods. Toaster pastries, brown-sugar-cinnamon having high energy density.

Discover which food has more nutrients per 100 calories - Blanched Almonds or Toaster pastries, brown-sugar-cinnamon?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Blanched Almonds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	2.22% 2.16g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	NA	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	15% 19.6g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	10% 7.36g	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	0.47% 0.34g	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	% 2.17g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 4.4g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	1.64% 0.62g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	12.2% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	1.95% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	12% 0.16mg	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	9.26% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	4% 40mg	7.9% 79mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	2.94% 0.026mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	1.16% 4.86mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	6.27% 0.14mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	0.83% 28.4mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	1.7% 0.95μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	6.5% 98mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.1% 3.8g	3700g per day for Men 19-50 years

Blanched Almonds VS Toaster Pastries, Brown-sugar-cinnamon Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Blanched Almonds or Toaster pastries, brown-sugar-cinnamon?

Lets compare vitamin content per 100 calories of Blanched Almonds vs Toaster pastries, brown-sugar-cinnamon:

• 100 calories of Blanched Almonds have 11.2 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• While 100 kcal of Toaster pastries, brown-sugar-cinnamon contain 5.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B3, 8 times more Vitamin B6 and 4.5 times more Vitamin B9 than Blanched Almonds.
• 100 calories of Blanched Almonds have insufficient amounts of Vitamin B6
• Both Blanched Almonds as well as Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Vitamin B5 in 100 calories.

Comparing minerals per 100 calories for Blanched Almonds vs Toaster pastries, brown-sugar-cinnamon:

• 100 calories of Blanched Almonds have 6.6 times more Copper, 9.3 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus, 3.9 times more Potassium and 3.4 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While 100 kcal of Toaster pastries, brown-sugar-cinnamon contain 2 times more Calcium, 2.7 times more Iron and 30.3 times more Sodium than Blanched Almonds.
• 100 calories of Toaster pastries, brown-sugar-cinnamon lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Blanched Almonds as well as Toaster pastries, brown-sugar-cinnamon lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Blanched Almonds have 4.1 times more Fat, 2.7 times more Fiber and 3.3 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While 100 kcal of Toaster pastries, brown-sugar-cinnamon contain 6.2 times more Carbohydrate and 9.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Energy per 100 calories.
• 100 calories of Toaster pastries, brown-sugar-cinnamon provide inadequate amounts of Fiber and Protein