Comparing Nutrients in 5 ounces Oil Roasted Almonds VS 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	29.7% 860kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	79.3% 103g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	56.7% 41g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	53.7% 30g	12% 6.66g	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	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	50.7% 0.66mg	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	9.57% 38.3μg	17% 68μg	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	245% 37mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.8% 9.36μg	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	41.2% 412mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	10.7% 0.096mg	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	65.2% 5.2mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	20.5% 0.47mg	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	94% 661mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 5 ounces of Oil Roasted Almonds have 1.9 times more Vitamin B2 and 28.9 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain more Vitamin A, 4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K
• Both Oil Roasted Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 5 ounces of Oil Roasted Almonds have 26.5 times more Calcium, 14 times more Copper, 22.8 times more Magnesium, 7.4 times more Manganese, 6.1 times more Phosphorus, 8.6 times more Potassium and 8.1 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 354 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain similar levels of Iron and Selenium per five ounces.
• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.5 times more Energy, 5 times more Fat, 1.6 times more Saturated Fat, 11.2 times more Omega 6, 10.5 times more Fiber and 4.5 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain more Omega 3, 4.1 times more Carbohydrate and 6.4 times more Sugars than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3