Comparing Nutrients in 5 ounces Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Energy	19% 550kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	16% 5.12g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	51% 37g	8.5% 6.17g	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	8.6% 6.22g	0.22% 0.16g	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	% 21.5g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 2.52g	% 5.6g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Vitamin A	32% 286μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.63mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.7% 0.74mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39.3% 157μg	15.6% 62.4μg	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	8.5% 1.28mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	162% 1.46mg	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	98% 7.8mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.6% 123mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.25% 145mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	31.6% 473mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have more Vitamin A, 3.2 times more Vitamin B1, 1.9 times more Vitamin B3, 3.8 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2 times more Vitamin B2, 1.7 times more Vitamin B5 and 28.5 times more Vitamin E than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Almonds:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 1.5 times more Iron and 334 times more Sodium than Almonds.
• While Almonds contain 16.8 times more Calcium, 14.9 times more Copper, 22.5 times more Magnesium, 6.7 times more Manganese, 5.5 times more Phosphorus, 7.2 times more Potassium, 1.3 times more Selenium and 8.2 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 5 ounces:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 109.3 times more Omega 3, 3.3 times more Carbohydrate, 6 times more Sugars and 39.9 times more Fructose than Almonds.
• While Almonds contain 1.5 times more Energy, 5 times more Fat, 4.2 times more Omega 6, 12.5 times more Fiber and 5 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Almonds have similar amounts of Saturated Fat per 5 oz.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.