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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Oil Roasted Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	95% 2753kcal	64% 1855kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	37.4% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	254% 330g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	12% 4.54g	38g per day for Men 19-50 years
Protein	172% 96g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	34.8% 0.42mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	162% 2.1mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	132% 1320mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	65.5% 1.5mg	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	302% 2114mg	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	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	127% 14mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.3% 47.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 1.9 times more Vitamin B2 and 28.9 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains more Vitamin A, 4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Oil Roasted Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Oil Roasted Almonds has 26.5 times more Calcium, 14 times more Copper, 22.8 times more Magnesium, 7.4 times more Manganese, 6.1 times more Phosphorus, 8.6 times more Potassium and 8.1 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 354 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain similar levels of Iron and Selenium per one pound.
• 1 pound of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.5 times more Energy, 5 times more Fat, 1.6 times more Saturated Fat, 11.2 times more Omega 6, 10.5 times more Fiber and 4.5 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains more Omega 3, 4.1 times more Carbohydrate and 6.4 times more Sugars than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3