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

Weight per 500 calories

• Puff pastry, frozen, ready-to-bake: 91g
• Oil Roasted Almonds: 82.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Oil 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	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.75g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	65.5% 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	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	5.17% 3.75g	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% 0g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	12% 6.62g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Oil 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	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.8mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.47% 0.019mg	7.48% 0.097mg	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	5.56% 22.2μg	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	143% 21.4mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	87.4% 0.79mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	3.46% 14.5mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	88% 2.03mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.4mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	4.37% 0.48mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Puff pastry, frozen, ready-to-bake has 4.8 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Vitamin B2, 5.1 times more Vitamin B6 and 43.7 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12 and Vitamin C in 500 kcal.

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

• Puff pastry, frozen, ready-to-bake has 6.5 times more Selenium and 274.3 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 26.4 times more Calcium, 7.6 times more Copper, 1.3 times more Iron, 15.5 times more Magnesium, 4.6 times more Manganese, 7.1 times more Phosphorus, 10.4 times more Potassium and 5.3 times more Zinc than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 500 calories:

• Puff pastry, frozen, ready-to-bake has 2.5 times more Saturated Fat, more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Fat, 2.6 times more Omega 6, 5.6 times more Sugars, 6.4 times more Fiber and 2.6 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Oil Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Puff pastry, frozen, ready-to-bake as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.