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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Blanched Almonds	Recommended Dietary Allowance
Energy	19% 550kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	16% 5.12g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	51% 37g	9.05% 6.56g	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% 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	% 21.5g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 2.52g	% 6.32g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	37% 14g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.63mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.7% 0.74mg	12.5% 0.16mg	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	39.3% 157μg	17.4% 69.5μg	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	224% 33.7mg	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)	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	113% 2.6mg	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	17.6% 123mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.25% 145mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	31.6% 473mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	0.17% 6.4g	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 Blanched Almonds:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have more Vitamin A, 3.4 times more Vitamin B1, 1.9 times more Vitamin B3, 4.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Vitamin B2 and 26.4 times more Vitamin E than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Blanched Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Blanched 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 Blanched Almonds:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 1.7 times more Iron and 17.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 14.8 times more Calcium, 14.9 times more Copper, 22.3 times more Magnesium, 5.7 times more Manganese, 5.5 times more Phosphorus, 6.5 times more Potassium and 7.8 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Blanched Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 82 times more Omega 3, 3.8 times more Carbohydrate, 5.6 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 5.3 times more Fat, 4.3 times more Omega 6, 9.9 times more Fiber and 5.1 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Blanched Almonds have similar amounts of Saturated Fat per 5 oz.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.