Comparing Nutrients in 1 kilogram Blanched Almonds VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	203% 5900kcal	141% 4090kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	82.4% 26.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	559% 727g	130g per day for Men 19-50 years
Sugars	64% 46.3g	400% 290g	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	26.3% 10g	38g per day for Men 19-50 years
Protein	382% 214g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	519% 4670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	358% 4.65mg	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	123% 490μg	120% 480μg	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	1583% 238mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	236% 2360mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	75.6% 0.68mg	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	410% 32.8mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	144% 3.32mg	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	687% 4810mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	236% 3540mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Blanched Almonds have 1.7 times more Vitamin B2 and 26.4 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, 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 4 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Blanched Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Blanched Almonds have 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).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 1.6 times more Selenium and 18.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 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).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 18.3 times more Omega 3, 3.9 times more Carbohydrate and 6.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 1 kg.