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

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Energy	60.2% 1746kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	79.6% 13.5g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	75% 98g	130g per day for Men 19-50 years
Sugars	194% 141g	27.2% 19.7g	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	24.3% 17.6g	0.69% 0.5g	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	% 67.6g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 40.3g	% 18g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	149% 56.7g	38g per day for Men 19-50 years
Protein	32.5% 18g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Vitamin A	102% 916μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	102% 408μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	22.4% 3.36mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.3% 88μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	520% 4.68mg	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	247% 19.7mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46% 322mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	94% 1411mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.72% 63.7g	0.54% 20g	3700g per day for Men 19-50 years

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

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have more Vitamin A, 2.5 times more Vitamin B1, 1.7 times more Vitamin B3, 3.6 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 34.6 times more Vitamin E than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 311 times more Sodium than Almonds.
• While Almonds contain 22.4 times more Calcium, 16.6 times more Copper, 24.5 times more Magnesium, 6.8 times more Manganese, 6.8 times more Phosphorus, 8.5 times more Potassium and 8.7 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Almonds have similar amounts of Iron and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 124 times more Omega 3, 3.3 times more Carbohydrate, 7.1 times more Sugars and 35.3 times more Fructose than Almonds.
• While Almonds contain 1.5 times more Energy, 5.5 times more Fat, 4.1 times more Omega 6, 6.9 times more Fiber and 5.3 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Almonds have similar amounts of Saturated Fat per 1 lb.
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.