Comparing Nutrients in 300 calories Roasted Almonds VS Puff pastry, frozen, ready-to-bake

Weight per 300 calories

• Roasted Almonds: 50.2g
• Puff pastry, frozen, ready-to-bake: 54.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Roasted Almonds or Puff pastry, frozen, ready-to-bake?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Roasted Almonds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	8.47% 0.14g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	19% 24.6g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	0.56% 0.4g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	2.15% 0.82g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	0.88% 0.011mg	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	6.9% 27.6μg	10.6% 42.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	1.96% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.3% 8.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	13.4% 134mg	0.54% 5.44mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	6.9% 0.062mg	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	23.4% 1.87mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	2.07% 8.7mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	11.6% 0.27mg	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	33.8% 236mg	4.67% 32.7mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	0.98% 33.2mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	9.04% 136mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	2.62% 0.29mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.13% 4.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Puff pastry, frozen, ready-to-bake:

• Dry Roasted Almonds have 3.9 times more Vitamin B2, more Vitamin B5, 6 times more Vitamin B6 and 40.8 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 5.6 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Puff pastry, frozen, ready-to-bake have similar amounts of Vitamin B3 per 300 kcal.
• Both Dry Roasted Almonds as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Puff pastry, frozen, ready-to-bake:

• Dry Roasted Almonds have 24.7 times more Calcium, 8.9 times more Copper, 1.3 times more Iron, 16.1 times more Magnesium, 4.2 times more Manganese, 7.2 times more Phosphorus, 10.8 times more Potassium and 5.8 times more Zinc than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 13.1 times more Selenium and 90.1 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 1.3 times more Fat, 2.6 times more Omega 6, 6.1 times more Sugars, 6.7 times more Fiber and 2.6 times more Protein than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 2.6 times more Saturated Fat, 27 times more Omega 3 and 2.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Puff pastry, frozen, ready-to-bake have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.