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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Energy	134% 3880kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	119% 38g	32g per day for Men 19-50 years
Omega 3	205% 3.28g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	541% 703g	166% 216g	130g per day for Men 19-50 years
Sugars	360% 261g	60% 43.5g	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	60.6% 44g	1.5% 1.1g	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	% 152g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 18g	% 39.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	329% 125g	38g per day for Men 19-50 years
Protein	75% 42g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Vitamin A	224% 2020μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	541% 6.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	429% 5.6mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 68mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	400% 5.2mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	278% 1110μg	110% 440μg	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	60% 9mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Calcium	16% 160mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	1146% 10.3mg	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	689% 55mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	141% 3.24mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	124% 870mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	223% 3340mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.87% 143g	1.2% 44g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have more Vitamin A, 3.2 times more Vitamin B1, 1.9 times more Vitamin B3, 3.8 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2 times more Vitamin B2, 1.7 times more Vitamin B5 and 28.5 times more Vitamin E than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Almonds:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 1.5 times more Iron and 334 times more Sodium than Almonds.
• While Almonds contain 16.8 times more Calcium, 14.9 times more Copper, 22.5 times more Magnesium, 6.7 times more Manganese, 5.5 times more Phosphorus, 7.2 times more Potassium, 1.3 times more Selenium and 8.2 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 1 kilogram:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 109.3 times more Omega 3, 3.3 times more Carbohydrate, 6 times more Sugars and 39.9 times more Fructose than Almonds.
• While Almonds contain 1.5 times more Energy, 5 times more Fat, 4.2 times more Omega 6, 12.5 times more Fiber and 5 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.