Comparing Nutrients in 1 kilogram Puff pastry, frozen, ready-to-bake VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	190% 5510kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	393% 381g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	301% 96g	132% 42g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	347% 451g	136% 177g	130g per day for Men 19-50 years
Sugars	10.2% 7.4g	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	39.5% 15g	276% 105g	38g per day for Men 19-50 years
Protein	130% 73g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	332% 3.98mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	91% 1.18mg	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	195% 780μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	36% 5.4mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	1061% 9.55mg	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	320% 25.6mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	212% 4.88mg	1070% 24.6mg	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	85.7% 600mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	440% 242μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	166% 2490mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	2.3% 85g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puff pastry, frozen, ready-to-bake vs Oil Roasted Almonds:

• Puff pastry, frozen, ready-to-bake has 4.3 times more Vitamin B1, 2.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Vitamin B2, more Vitamin B5, 5.6 times more Vitamin B6 and 48.1 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Oil Roasted Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Puff pastry, frozen, ready-to-bake as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Puff pastry, frozen, ready-to-bake vs Oil Roasted Almonds:

• Puff pastry, frozen, ready-to-bake has 5.9 times more Selenium and 249 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 29.1 times more Calcium, 8.4 times more Copper, 1.4 times more Iron, 17.1 times more Magnesium, 5 times more Manganese, 7.8 times more Phosphorus, 11.5 times more Potassium and 5.8 times more Zinc than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 1 kilogram:

• Puff pastry, frozen, ready-to-bake has 2.3 times more Saturated Fat, more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Fat, 2.9 times more Omega 6, 6.1 times more Sugars, 7 times more Fiber and 2.9 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Oil Roasted Almonds have similar amounts of Energy per 1 kg.
• Both Puff pastry, frozen, ready-to-bake as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.