Comparing Nutrients in 1 pound Blanched Almonds VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Blanched Almonds	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	92% 2676kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	79.6% 13.5g	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	251% 326g	130g per day for Men 19-50 years
Sugars	29% 21g	194% 141g	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	24.3% 17.6g	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	% 67.6g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 40.3g	g per day for Men 19-50 years
Fiber	118% 45g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	173% 97g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Toaster Pastries, fruit, frosted (include apples, 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	72% 0.87mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	173% 2.25mg	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	102% 408μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	718% 108mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73.3% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	107% 1070mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	31.2% 0.28mg	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	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	63.5% 1.46mg	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	46% 322mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	94% 1411mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.72% 63.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• Blanched Almonds have 1.4 times more Vitamin B2 and 32.1 times more Vitamin E than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain more Vitamin A, 2.7 times more Vitamin B1, 1.8 times more Vitamin B3, 4.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have similar amounts of Vitamin B5 per 1 lb.
• Both Blanched Almonds as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• Blanched Almonds have 19.7 times more Calcium, 16.6 times more Copper, 24.4 times more Magnesium, 5.7 times more Manganese, 6.8 times more Phosphorus, 7.7 times more Potassium and 8.3 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 1.3 times more Iron and 16.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.5 times more Energy, 5.8 times more Fat, 1.3 times more Saturated Fat, 4.1 times more Omega 6, 5.5 times more Fiber and 5.3 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 93 times more Omega 3, 3.8 times more Carbohydrate, 6.7 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.