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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Roasted Almonds	Recommended Dietary Allowance
Energy	192% 5580kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	397% 385g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	172% 55g	128% 41g	32g per day for Men 19-50 years
Omega 3	1618% 26g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1155% 196g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	352% 457g	162% 210g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	287% 109g	38g per day for Men 19-50 years
Protein	132% 74g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	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	269% 3.23mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	105% 1.36mg	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	138% 550μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.7% 5.5mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Roasted Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	1221% 11mg	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	325% 26mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	2% 74g	0.65% 24g	3700g per day for Men 19-50 years

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

• Puff pastry, frozen, ready-to-bake, baked has 4.2 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.6 times more Vitamin B2, more Vitamin B5, 7.2 times more Vitamin B6 and 43.5 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Puff pastry, frozen, ready-to-bake, baked has 12.3 times more Selenium and 84.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 26.8 times more Calcium, 9.6 times more Copper, 1.4 times more Iron, 17.4 times more Magnesium, 4.5 times more Manganese, 7.9 times more Phosphorus, 11.5 times more Potassium and 6.1 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.

Comparison of macro-nutrients per 1 kilogram:

• Puff pastry, frozen, ready-to-bake, baked has 1.3 times more Saturated Fat, 258.8 times more Omega 3, 1.5 times more Omega 6 and 2.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Fat, 6.5 times more Sugars, 7.3 times more Fiber and 2.8 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Dry Roasted Almonds have similar amounts of Energy per 1 kg.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.