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

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	41% 1187kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	16.4% 5.23g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	111% 144g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	5.22% 2g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	60.4% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	71% 0.92mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	53% 532mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	28.6% 0.66mg	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	134% 935mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.56% 20.8g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 2.9 times more Vitamin B2 and 26.6 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, 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.
• Both Dry Roasted Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Dry Roasted 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 Roasted Almonds vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Dry Roasted Almonds have 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).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 2.6 times more Selenium and 118 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 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).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 7.3 times more Omega 3, 3.5 times more Carbohydrate and 6 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 7 oz.