Comparing Nutrients in 14 ounces Roasted Almonds VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Roasted Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	82% 2373kcal	56% 1623kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	32.7% 10.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	222% 289g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	159% 115g	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	0.055% 0.04g	NA	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	149% 83g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	206% 1853μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	142% 1.85mg	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	54.6% 218μg	47.6% 191μg	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	0% 0mg	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	632% 95mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	106% 1064mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	30% 0.27mg	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	185% 15mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	57.3% 1.3mg	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	267% 1869mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	37% 20.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	94% 1405mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.12% 41.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Dry Roasted Almonds have 2.9 times more Vitamin B2 and 26.6 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain more Vitamin A, 4.7 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Dry Roasted Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Dry Roasted Almonds have 24.4 times more Calcium, 16.2 times more Copper, 23.3 times more Magnesium, 6.7 times more Manganese, 6.2 times more Phosphorus, 8.8 times more Potassium and 8.7 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 2.6 times more Selenium and 118 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.5 times more Energy, 4.8 times more Fat, 1.6 times more Saturated Fat, 10.7 times more Omega 6, 10.9 times more Fiber and 4.5 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 7.3 times more Omega 3, 3.5 times more Carbohydrate and 6 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 14 oz.