Comparing Nutrients in 500 calories Oil Roasted Almonds VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 122g

Oil Roasted Almonds have 1.5 times more energy per 100g than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry). It has very high energy density when compared to other foods. Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) having very high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	10% 3.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.58% 0.089g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	49% 35.4g	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% 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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	3.2% 1.22g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	10.3% 5.75g	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	63.4% 571μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	37% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	8.3% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	43.7% 0.57mg	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	5.56% 22.2μg	14.7% 58.7μg	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	143% 21.4mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.72% 8.07μg	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	24% 240mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	9.24% 0.083mg	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	38% 3.03mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	3.5% 14.7mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	17.6% 0.41mg	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	55% 384mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	11.3% 6.23μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	4.22% 0.46mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.35% 12.8g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Toaster Pastries, Fruit, Toasted (include Apple, Blueberry, Cherry, Strawberry) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 500 calories of Oil Roasted Almonds have 1.3 times more Vitamin B2 and 19.4 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 500 kcal of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain more Vitamin A, 5.9 times more Vitamin B1, 2.1 times more Vitamin B3, 5.8 times more Vitamin B6 and 2.6 times more Vitamin B9 than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6 and Vitamin B9
• 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 500 calories of Oil Roasted Almonds have 17.8 times more Calcium, 9.5 times more Copper, 15.4 times more Magnesium, 5 times more Manganese, 4.1 times more Phosphorus, 5.8 times more Potassium and 5.4 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 500 kcal of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 1.6 times more Iron, 1.8 times more Selenium and 525.4 times more Sodium than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 3.4 times more Fat, 7.5 times more Omega 6, 7.1 times more Fiber and 3 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 500 kcal of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 6.1 times more Carbohydrate and 9.5 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide inadequate amounts of Omega 3 in 500 calories.