Comparing Nutrients in 7 ounces Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Roasted Almonds	Recommended Dietary Allowance
Energy	26.3% 764kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	35% 5.9g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	32% 41.7g	130g per day for Men 19-50 years
Sugars	85% 61.5g	13.3% 9.64g	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	10.6% 7.7g	0.027% 0.02g	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	% 29.6g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 17.6g	% 9.43g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	57% 21.6g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	44.5% 401μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.6% 12.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.6% 0.98mg	20.8% 0.27mg	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	44.7% 179μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	9.8% 1.47mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	242% 2.2mg	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	108% 8.63mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	193% 4.43mg	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	20% 141mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Roasted Almonds:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have more Vitamin A, 6.7 times more Vitamin B1, 1.7 times more Vitamin B3, 3.6 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Vitamin B2 and 32.3 times more Vitamin E than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Dry Roasted Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Roasted Almonds:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 1.7 times more Selenium and 103.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 22.3 times more Calcium, 17.7 times more Copper, 25.4 times more Magnesium, 6.9 times more Manganese, 6.6 times more Phosphorus, 8.3 times more Potassium and 9.2 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Dry Roasted Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 37.2 times more Omega 3, 3.4 times more Carbohydrate, 6.4 times more Sugars and 388 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 5.8 times more Fat, 1.3 times more Saturated Fat, 4.3 times more Omega 6, 6.1 times more Fiber and 5.2 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.