Comparing Nutrients in 5 ounces Almonds VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Almonds	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	28.3% 821kcal	27.3% 791kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	56.3% 54.6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	229% 3.67g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	50% 64.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.47% 1.06g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	53.5% 30g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	19.5% 78μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	38% 381mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	18% 0.16mg	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	65.7% 5.26mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	30.5% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Puff pastry, frozen, ready-to-bake, baked:

• Almonds have 4.4 times more Vitamin B2, more Vitamin B5, 7.2 times more Vitamin B6 and 46.6 times more Vitamin E than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.6 times more Vitamin B1 and more Vitamin K than Almonds.
• Both Almonds and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Almonds as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Puff pastry, frozen, ready-to-bake, baked:

• Almonds have 26.9 times more Calcium, 9 times more Copper, 1.4 times more Iron, 16.9 times more Magnesium, 4.4 times more Manganese, 8 times more Phosphorus, 11.8 times more Potassium and 5.8 times more Zinc than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 6 times more Selenium and 253 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.3 times more Fat, 5.8 times more Sugars, 8.3 times more Fiber and 2.9 times more Protein than Puff pastry, frozen, ready-to-bake, baked.
• While Puff pastry, frozen, ready-to-bake, baked contains 1.4 times more Saturated Fat, 862.7 times more Omega 3, 1.6 times more Omega 6 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds and Puff pastry, frozen, ready-to-bake, baked have similar amounts of Energy per 5 oz.
• Both Almonds as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.