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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Almonds	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	91% 2626kcal	87.3% 2531kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	78% 25g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	734% 11.7g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	524% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	159% 207g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	4.7% 3.4g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	171% 96g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	108% 17.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	62.4% 249μg	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	775% 116mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	61.6% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	122% 1220mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	58% 0.52mg	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	210% 17mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	98% 2.25mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.91% 33.6g	3700g per day for Men 19-50 years

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

• Almonds have 4.4 times more Vitamin B2, more Vitamin B5, 7.2 times more Vitamin B6 and 46.6 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.6 times more Vitamin B1 and more Vitamin K than Almonds.
• Both Almonds and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Almonds as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Almonds have 26.9 times more Calcium, 9 times more Copper, 1.4 times more Iron, 16.9 times more Magnesium, 4.4 times more Manganese, 8 times more Phosphorus, 11.8 times more Potassium and 5.8 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 6 times more Selenium and 253 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.3 times more Fat, 5.8 times more Sugars, 8.3 times more Fiber and 2.9 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.4 times more Saturated Fat, 862.7 times more Omega 3, 1.6 times more Omega 6 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Energy per 1 lb.
• Both Almonds as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.