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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Roasted Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	206% 5980kcal	141% 4090kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	82.4% 26.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	559% 727g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	26.3% 10g	38g per day for Men 19-50 years
Protein	374% 210g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	268% 2680mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	236% 3540mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.83% 105g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 2.9 times more Vitamin B2 and 26.6 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, 4.7 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Dry Roasted 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 Roasted Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Dry Roasted Almonds have 24.4 times more Calcium, 16.2 times more Copper, 23.3 times more Magnesium, 6.7 times more Manganese, 6.2 times more Phosphorus, 8.8 times more Potassium and 8.7 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 2.6 times more Selenium and 118 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted 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:

• Dry Roasted Almonds have 1.5 times more Energy, 4.8 times more Fat, 1.6 times more Saturated Fat, 10.7 times more Omega 6, 10.9 times more Fiber and 4.5 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 7.3 times more Omega 3, 3.5 times more Carbohydrate and 6 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 1 kg.