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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Energy	64% 1855kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	37.4% 12g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	32.2% 5.48g	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	75% 98g	130g per day for Men 19-50 years
Sugars	181% 131g	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	NA	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	12% 4.54g	149% 56.7g	38g per day for Men 19-50 years
Protein	38% 21.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Vitamin A	235% 2118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	54.4% 218μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.2% 4.1mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	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	222% 17.8mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	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	49.2% 345mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	107% 1606mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	0.54% 20g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 2.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 28.5 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Vitamin C in 1 lb.

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.2 times more Selenium and 354 times more Sodium than Almonds.
• While Almonds contain 24.5 times more Calcium, 15.2 times more Copper, 22.5 times more Magnesium, 6.6 times more Manganese, 6.3 times more Phosphorus, 9 times more Potassium and 8.2 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 24.3 times more Omega 3, 3.4 times more Carbohydrate and 6.7 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 4.5 times more Fat, 1.4 times more Saturated Fat, 10.2 times more Omega 6, 12.5 times more Fiber and 4.5 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 lb.