Comparing Nutrients in 1 kilogram Roasted Almonds VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Roasted Almonds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	206% 5980kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	82.3% 79.8g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	NA	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	761% 129g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	559% 726g	130g per day for Men 19-50 years
Sugars	67% 48.6g	376% 272g	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	0.14% 0.1g	17.2% 12.5g	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	% 0.1g	% 80.3g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 163g	g per day for Men 19-50 years
Fiber	287% 109g	60.5% 23g	38g per day for Men 19-50 years
Protein	374% 210g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	452% 72.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	446% 5.8mg	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	138% 550μg	343% 1370μg	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	NA	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	1593% 239mg	88.7% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	268% 2680mg	293% 2930mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	109% 0.98mg	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	466% 37.3mg	703% 56.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	232% 5.34mg	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	673% 4710mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	241% 3610mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Toaster pastries, brown-sugar-cinnamon per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Toaster pastries, brown-sugar-cinnamon:

• 1 kilogram of Roasted Almonds has 2 times more Vitamin B2 and 18 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• While 1 kg of Toaster pastries, brown-sugar-cinnamon contains 8.6 times more Vitamin B1, 2 times more Vitamin B3, 4.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin B5 per one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Toaster pastries, brown-sugar-cinnamon:

• 1 kilogram of Roasted Almonds has 11.2 times more Copper, 15.5 times more Magnesium, 4.2 times more Manganese, 5.6 times more Phosphorus, 6.8 times more Potassium and 6 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While 1 kg of Toaster pastries, brown-sugar-cinnamon contains 1.5 times more Iron, 1.8 times more Selenium and 120.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Toaster pastries, brown-sugar-cinnamon contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.6 times more Energy, 6.6 times more Fat, 4.7 times more Fiber and 5.2 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While 1 kg of Toaster pastries, brown-sugar-cinnamon contains 3.5 times more Carbohydrate and 5.6 times more Sugars than Dry Roasted Almonds.