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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Blanched Almonds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	92% 2676kcal	86% 2499kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	137% 43.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	124% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	157% 205g	130g per day for Men 19-50 years
Sugars	29% 21g	4.63% 3.36g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	18% 6.8g	38g per day for Men 19-50 years
Protein	173% 97g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	88.5% 354μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	107% 1070mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	57.5% 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	186% 15mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	96% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	88% 2989mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.04% 38.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.5 times more Vitamin B2, more Vitamin B5, 5.5 times more Vitamin B6 and 44 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 2.1 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Puff pastry, frozen, ready-to-bake have similar amounts of Vitamin B3 per 1 lb.
• Both Blanched Almonds as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

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

• Blanched Almonds have 23.6 times more Calcium, 9 times more Copper, 1.3 times more Iron, 16.8 times more Magnesium, 3.8 times more Manganese, 8 times more Phosphorus, 10.8 times more Potassium and 5.6 times more Zinc than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 7.6 times more Selenium and 13.1 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.4 times more Fat, 2.7 times more Omega 6, 6.3 times more Sugars, 6.6 times more Fiber and 2.9 times more Protein than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 2.4 times more Saturated Fat, 62.3 times more Omega 3 and 2.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Puff pastry, frozen, ready-to-bake have similar amounts of Energy per 1 lb.
• Both Blanched Almonds as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.