Comparing Nutrients in 1 kilogram Roasted Almonds VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Roasted Almonds	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	206% 5980kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	97% 31g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	233% 3.72g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	175% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	553% 718g	130g per day for Men 19-50 years
Sugars	67% 48.6g	428% 310g	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	53.5% 38.8g	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	% 149g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 88.8g	g per day for Men 19-50 years
Fiber	287% 109g	47.4% 18g	38g per day for Men 19-50 years
Protein	374% 210g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	224% 2020μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	433% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	381% 4.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	386% 61.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	60.8% 3.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	381% 4.95mg	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	225% 900μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	162% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	268% 2680mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	69% 0.62mg	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	544% 43.5mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	140% 3.22mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	207% 3110mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.8% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 1 kilogram of Roasted Almonds has 2.4 times more Vitamin B2 and 32.3 times more Vitamin E than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 1 kg of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contains more Vitamin A, 6.7 times more Vitamin B1, 1.7 times more Vitamin B3, 3.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Dry Roasted Almonds as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• 1 kilogram of Roasted Almonds has 22.3 times more Calcium, 17.7 times more Copper, 25.4 times more Magnesium, 6.9 times more Manganese, 6.6 times more Phosphorus, 8.3 times more Potassium and 9.2 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 1 kg of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contains 1.7 times more Selenium and 103.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain similar levels of Iron per one kilogram.
• 1 kilogram of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.6 times more Energy, 5.8 times more Fat, 1.3 times more Saturated Fat, 4.3 times more Omega 6, 6.1 times more Fiber and 5.2 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 1 kg of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contains 37.2 times more Omega 3, 3.4 times more Carbohydrate, 6.4 times more Sugars and 388 times more Fructose than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3