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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Almonds	Recommended Dietary Allowance
Energy	20% 580kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	23% 29.8g	130g per day for Men 19-50 years
Sugars	56.7% 41g	9.5% 6.9g	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	NA	0.02% 0.014g	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	12% 6.66g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	15% 0.19mg	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% 68μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	173% 1.56mg	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	69.5% 5.56mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	138% 3.16mg	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	15.4% 108mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	13% 7.23μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Vitamin A, 4.7 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Vitamin B2 and 26.6 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in 5 oz.

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 2.6 times more Selenium and 118 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.4 times more Calcium, 16.2 times more Copper, 23.3 times more Magnesium, 6.7 times more Manganese, 6.2 times more Phosphorus, 8.8 times more Potassium and 8.7 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 7.3 times more Omega 3, 3.5 times more Carbohydrate and 6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 4.8 times more Fat, 1.6 times more Saturated Fat, 10.7 times more Omega 6, 10.9 times more Fiber and 4.5 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.