Comparing Nutrients in 1 pound Almonds VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Almonds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	91% 2626kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	NA	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	253% 329g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	170% 124g	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	7.82% 5.67g	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	% 36.4g	g per day for Men 19-50 years
Sucrose	% 18g	% 74g	g per day for Men 19-50 years
Fiber	149% 56.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	171% 96g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	205% 32.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	32.7% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	202% 2.63mg	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	155% 621μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	40.2% 6.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	122% 1220mg	133% 1329mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	49.4% 0.44mg	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	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	105% 2.42mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	109% 1637mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Toaster pastries, brown-sugar-cinnamon per 1 lb

Compare the macro and micronutrient content in 1 lb of Almonds versus 1 lb of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almonds vs Toaster pastries, brown-sugar-cinnamon:

• 1 pound of Almonds has 1.9 times more Vitamin B2, 1.3 times more Vitamin B5 and 19.3 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• While 1 lb of Toaster pastries, brown-sugar-cinnamon contains 3.2 times more Vitamin B1, 2 times more Vitamin B3, 4.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Almonds.

Comparing minerals per 1 pound for Almonds vs Toaster pastries, brown-sugar-cinnamon:

• 1 pound of Almonds has 10.5 times more Copper, 15 times more Magnesium, 4.1 times more Manganese, 5.7 times more Phosphorus, 7 times more Potassium and 5.7 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While 1 lb of Toaster pastries, brown-sugar-cinnamon contains 1.5 times more Iron and 361 times more Sodium than Almonds.
• Both Almonds and Toaster pastries, brown-sugar-cinnamon contain similar levels of Calcium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 1.6 times more Energy, 6.3 times more Fat, 5.4 times more Fiber and 5.2 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While 1 lb of Toaster pastries, brown-sugar-cinnamon contains 3.4 times more Carbohydrate and 6.3 times more Sugars than Almonds.