Comparing Nutrients in 500 calories Roasted Almonds VS Puff pastry, frozen, ready-to-bake

Weight per 500 calories

• Roasted Almonds: 83.6g
• Puff pastry, frozen, ready-to-bake: 91g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	35.6% 34.6g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	27.3% 8.75g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	24.8% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	31.5% 41g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	0.93% 0.67g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	12% 6.62g	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	5.37% 0.064mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	23.6% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	1.47% 0.019mg	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	11.5% 46μg	17.7% 70.8μg	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	133% 20mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	22.4% 224mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	11.5% 0.1mg	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	39% 3.1mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	3.46% 14.5mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	19.3% 0.44mg	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	56.3% 394mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	1.63% 55.4mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	4.37% 0.48mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.21% 7.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Dry Roasted Almonds as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.