Comparing Nutrients in 7 ounces Puff pastry, frozen, ready-to-bake VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	37.7% 1093kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.6g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	60% 19g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	54.2% 9.2g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.5g	27% 35g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	12.5% 9.03g	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% 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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	55% 21g	38g per day for Men 19-50 years
Protein	26% 14.5g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	18% 0.23mg	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	38.7% 155μg	13.4% 53.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.6% 32μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	211% 1.9mg	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	63.5% 5.1mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	212% 4.9mg	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% 119mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puff pastry, frozen, ready-to-bake vs Oil Roasted Almonds:

• Puff pastry, frozen, ready-to-bake has 4.3 times more Vitamin B1, 2.9 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Vitamin B2, more Vitamin B5, 5.6 times more Vitamin B6 and 48.1 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Oil Roasted Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Puff pastry, frozen, ready-to-bake vs Oil Roasted Almonds:

• Puff pastry, frozen, ready-to-bake has 5.9 times more Selenium and 249 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 29.1 times more Calcium, 8.4 times more Copper, 1.4 times more Iron, 17.1 times more Magnesium, 5 times more Manganese, 7.8 times more Phosphorus, 11.5 times more Potassium and 5.8 times more Zinc than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 7 ounces:

• Puff pastry, frozen, ready-to-bake has 2.3 times more Saturated Fat, more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Fat, 2.9 times more Omega 6, 6.1 times more Sugars, 7 times more Fiber and 2.9 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Oil Roasted Almonds have similar amounts of Energy per 7 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.