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

Macros Ratio

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

Macro Nutrients

	Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	91% 2626kcal	64% 1855kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	37.4% 12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	32.2% 5.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	254% 330g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	181% 131g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	171% 96g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	235% 2118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	162% 2.1mg	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	54.4% 218μg	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	0% 0mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	122% 1220mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	34.3% 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	222% 17.8mg	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	65.5% 1.5mg	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	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	107% 1606mg	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	1.3% 47.4g	3700g per day for Men 19-50 years

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

• Almonds have 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).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 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.
• Both Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B9 per 1 lb.
• Both Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C in 1 lb.

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

• Almonds have 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).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 354 times more Sodium than Almonds.
• Both Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Iron and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 24.3 times more Omega 3, 3.4 times more Carbohydrate and 6.7 times more Sugars than Almonds.
• Both Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 1 lb.