Comparing Nutrients in 14 ounces Blanched Almonds VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Blanched Almonds	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	80.7% 2342kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	37% 35.8g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	69.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	219% 285g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	170% 123g	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	21.2% 15.4g	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	% 59g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 35.2g	g per day for Men 19-50 years
Fiber	103% 39.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	152% 85g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	172% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	153% 24.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	151% 1.96mg	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	89.3% 357μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	628% 94mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	64% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	94% 937mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	27.3% 0.25mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	55.6% 1.28mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	82.3% 1234mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.5% 55.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 14 ounces of Blanched Almonds have 1.4 times more Vitamin B2 and 32.1 times more Vitamin E than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 14 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain more Vitamin A, 2.7 times more Vitamin B1, 1.8 times more Vitamin B3, 4.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Blanched Almonds as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 14 ounces of Blanched Almonds have 19.7 times more Calcium, 16.6 times more Copper, 24.4 times more Magnesium, 5.7 times more Manganese, 6.8 times more Phosphorus, 7.7 times more Potassium and 8.3 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 14 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 1.3 times more Iron and 16.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain similar levels of Selenium per 14 ounces.
• 14 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.5 times more Energy, 5.8 times more Fat, 1.3 times more Saturated Fat, 4.1 times more Omega 6, 5.5 times more Fiber and 5.3 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 14 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 93 times more Omega 3, 3.8 times more Carbohydrate, 6.7 times more Sugars and more Fructose than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3