Comparing Nutrients in 14 ounces Blanched Almonds VS 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	80.7% 2342kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	222% 288g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	149% 108g	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	6.84% 4.96g	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	% 0.12g	% 32g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 64.7g	g per day for Men 19-50 years
Fiber	103% 39.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	152% 85g	28.8% 16g	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	63% 0.76mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	179% 28.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	177% 2.3mg	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	48.6% 194μg	136% 544μg	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	628% 94mg	35% 5.28mg	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	94% 937mg	116% 1163mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	43.2% 0.39mg	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	163% 13mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	92% 2.1mg	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	273% 1909mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	96% 1433mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Toaster pastries, brown-sugar-cinnamon per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Toaster pastries, brown-sugar-cinnamon:

• 14 ounces of Blanched Almonds have 17.9 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• While 14 oz of Toaster pastries, brown-sugar-cinnamon contain 3.5 times more Vitamin B1, 2.1 times more Vitamin B3, 5 times more Vitamin B6 and 2.8 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Toaster pastries, brown-sugar-cinnamon:

• 14 ounces of Blanched Almonds have 10.5 times more Copper, 14.9 times more Magnesium, 3.4 times more Manganese, 5.7 times more Phosphorus, 6.3 times more Potassium and 5.4 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While 14 oz of Toaster pastries, brown-sugar-cinnamon contain 1.7 times more Iron and 19 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Toaster pastries, brown-sugar-cinnamon contain similar levels of Calcium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.6 times more Energy, 6.6 times more Fat, 4.3 times more Fiber and 5.3 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While 14 oz of Toaster pastries, brown-sugar-cinnamon contain 3.9 times more Carbohydrate and 5.9 times more Sugars than Blanched Almonds.