Comparing Nutrients in 7 ounces Almonds VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	39.6% 1149kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	16.4% 5.23g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	111% 144g	130g per day for Men 19-50 years
Sugars	12% 8.63g	79.4% 57.5g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	5.22% 2g	38g per day for Men 19-50 years
Protein	75% 42g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	60.4% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	24% 95μg	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	339% 51mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	15% 0.13mg	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	92% 7.36mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	28.6% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.56% 20.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Almonds have 2.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 28.5 times more Vitamin E than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 3.4 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Almonds have 24.5 times more Calcium, 15.2 times more Copper, 22.5 times more Magnesium, 6.6 times more Manganese, 6.3 times more Phosphorus, 9 times more Potassium and 8.2 times more Zinc than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 354 times more Sodium than Almonds.
• Both Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.4 times more Energy, 4.5 times more Fat, 1.4 times more Saturated Fat, 10.2 times more Omega 6, 12.5 times more Fiber and 4.5 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 24.3 times more Omega 3, 3.4 times more Carbohydrate and 6.7 times more Sugars than Almonds.
• Both Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 7 oz.