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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Energy	56% 1623kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	47% 15g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	159% 115g	24% 17.3g	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	NA	0.6% 0.44g	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	131% 49.6g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Vitamin A	206% 1853μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.57mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	455% 4.1mg	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	194% 15.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 302mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	94% 1405mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 2.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 28.5 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Vitamin C in 14 oz.

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.2 times more Selenium and 354 times more Sodium than Almonds.
• While Almonds contain 24.5 times more Calcium, 15.2 times more Copper, 22.5 times more Magnesium, 6.6 times more Manganese, 6.3 times more Phosphorus, 9 times more Potassium and 8.2 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 24.3 times more Omega 3, 3.4 times more Carbohydrate and 6.7 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 4.5 times more Fat, 1.4 times more Saturated Fat, 10.2 times more Omega 6, 12.5 times more Fiber and 4.5 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.