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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Blanched Almonds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	29% 836kcal	27% 781kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	42.7% 13.7g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	38.7% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	49% 64g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	1.45% 1.05g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	54% 30.3g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	22.6% 0.27mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	2.3% 0.03mg	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	17.4% 69.5μg	27.6% 111μg	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	224% 33.7mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	33.5% 335mg	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	58% 4.65mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	30% 0.69mg	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	97% 682mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.33% 12g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.5 times more Vitamin B2, more Vitamin B5, 5.5 times more Vitamin B6 and 44 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 2.1 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Puff pastry, frozen, ready-to-bake have similar amounts of Vitamin B3 per 5 oz.
• Both Blanched Almonds as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

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

• Blanched Almonds have 23.6 times more Calcium, 9 times more Copper, 1.3 times more Iron, 16.8 times more Magnesium, 3.8 times more Manganese, 8 times more Phosphorus, 10.8 times more Potassium and 5.6 times more Zinc than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 7.6 times more Selenium and 13.1 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.4 times more Fat, 2.7 times more Omega 6, 6.3 times more Sugars, 6.6 times more Fiber and 2.9 times more Protein than Puff pastry, frozen, ready-to-bake.
• While Puff pastry, frozen, ready-to-bake contains 2.4 times more Saturated Fat, 62.3 times more Omega 3 and 2.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Puff pastry, frozen, ready-to-bake have similar amounts of Energy per 5 oz.
• Both Blanched Almonds as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.