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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Blanched Almonds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	92% 2676kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	245% 319g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	% 69g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 8.07g	g per day for Men 19-50 years
Fiber	118% 45g	12% 4.54g	38g per day for Men 19-50 years
Protein	173% 97g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	181% 2.36mg	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	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	718% 108mg	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

	Blanched Almonds	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	107% 1070mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	312% 25mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	64% 1.47mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	101% 1515mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.76% 65g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Blanched 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 Blanched Almonds vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 1 pound of Blanched Almonds has 1.3 times more Vitamin B2 and 26.4 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, 3.4 times more Vitamin B1, 1.9 times more Vitamin B3, 4.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Blanched 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 Blanched Almonds vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 1 pound of Blanched Almonds has 14.8 times more Calcium, 14.9 times more Copper, 22.3 times more Magnesium, 5.7 times more Manganese, 5.5 times more Phosphorus, 6.5 times more Potassium and 7.8 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 1.7 times more Iron and 17.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Selenium per one pound.
• 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 Blanched Almonds has 1.5 times more Energy, 5.3 times more Fat, 4.3 times more Omega 6, 9.9 times more Fiber and 5.1 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 82 times more Omega 3, 3.8 times more Carbohydrate, 5.6 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3