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

Weight per 500 calories

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

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

Discover which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake or Roasted Almonds?

Macros Ratio

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

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.6% 34.6g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.75g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	24% 9.1g	38g per day for Men 19-50 years
Protein	12% 6.62g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.8mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.47% 0.019mg	8.75% 0.11mg	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	17.7% 70.8μg	11.5% 46μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.27% 0.49mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Puff Pastry, Frozen, Ready-to-bake VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake or Roasted Almonds?

Lets compare vitamin content per 500 calories of Puff pastry, frozen, ready-to-bake vs Roasted Almonds:

• 500 calories of Puff pastry, frozen, ready-to-bake have 5.6 times more Vitamin B1, 1.2 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3.9 times more Vitamin B2 and 40.8 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• 500 calories of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin K
• Both Puff pastry, frozen, ready-to-bake as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Puff pastry, frozen, ready-to-bake vs Roasted Almonds:

• 500 calories of Puff pastry, frozen, ready-to-bake have 13.1 times more Selenium and 90.1 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 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.
• 500 calories of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puff pastry, frozen, ready-to-bake have 2.6 times more Saturated Fat, 27 times more Omega 3 and 2.3 times more Carbohydrate than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.3 times more Fat, 2.6 times more Omega 6, 6.7 times more Fiber and 2.6 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Puff pastry, frozen, ready-to-bake provide inadequate amounts of Fiber
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3