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

Macros Ratio

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

Macro Nutrients

	Almonds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	91% 2626kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	245% 319g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	163% 119g	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	27.5% 20g	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	% 69g	g per day for Men 19-50 years
Sucrose	% 18g	% 8.07g	g per day for Men 19-50 years
Fiber	149% 56.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	171% 96g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	102% 916μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	181% 2.36mg	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	126% 503μg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	122% 1220mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	34.8% 0.31mg	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	312% 25mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	64% 1.47mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	101% 1515mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 1 lb

Compare the macro and micronutrient content in 1 lb of Almonds versus 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Almonds has 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).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 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.
• 1 pound of Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Almonds as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Almonds has 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).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 1.5 times more Iron and 334 times more Sodium than Almonds.
• 1 pound of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almonds has 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).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 109.3 times more Omega 3, 3.3 times more Carbohydrate, 6 times more Sugars and 39.9 times more Fructose than Almonds.
• Both Almonds and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Almonds provide inadequate amounts of Omega 3