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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Energy	141% 4090kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	82.4% 26.4g	119% 38g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	166% 216g	130g per day for Men 19-50 years
Sugars	400% 290g	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 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	84% 47g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Vitamin A	519% 4670μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.65mg	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	120% 480μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	60% 9mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	490% 39.2mg	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	144% 3.32mg	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	109% 760mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	236% 3540mg	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	2.83% 105g	1.2% 44g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 2.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 28.5 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Vitamin C in 1 kg.

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.2 times more Selenium and 354 times more Sodium than Almonds.
• While Almonds contain 24.5 times more Calcium, 15.2 times more Copper, 22.5 times more Magnesium, 6.6 times more Manganese, 6.3 times more Phosphorus, 9 times more Potassium and 8.2 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 24.3 times more Omega 3, 3.4 times more Carbohydrate and 6.7 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 4.5 times more Fat, 1.4 times more Saturated Fat, 10.2 times more Omega 6, 12.5 times more Fiber and 4.5 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.