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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Blanched Almonds	Recommended Dietary Allowance
Energy	56% 1623kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	28.2% 4.8g	289% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	57% 74g	130g per day for Men 19-50 years
Sugars	159% 115g	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	103% 39.3g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	35% 0.46mg	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	47.6% 191μg	48.6% 194μg	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	628% 94mg	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)	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	317% 7.3mg	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	43% 302mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	37% 20.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	94% 1405mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	0.48% 18g	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 Blanched Almonds:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Vitamin B2 and 26.4 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 Blanched Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Blanched 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 Blanched Almonds:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.6 times more Selenium and 18.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 21.5 times more Calcium, 15.1 times more Copper, 22.3 times more Magnesium, 5.5 times more Manganese, 6.3 times more Phosphorus, 8.1 times more Potassium and 7.8 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Blanched 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 18.3 times more Omega 3, 3.9 times more Carbohydrate and 6.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Energy, 4.8 times more Fat, 1.5 times more Saturated Fat, 10.2 times more Omega 6, 9.9 times more Fiber and 4.6 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 Blanched Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.