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

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	26.3% 764kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	35% 5.9g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	27% 35g	130g per day for Men 19-50 years
Sugars	85% 61.5g	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	10.6% 7.7g	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	% 29.6g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 17.6g	% 8.7g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	55% 21g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.6% 12.3mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.6% 0.98mg	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	44.7% 179μg	13.4% 53.6μg	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	344% 51.5mg	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)	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	108% 8.63mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	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	20% 141mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.15% 5.56g	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 Oil Roasted Almonds:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have more Vitamin A, 5.6 times more Vitamin B1, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.2 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Vitamin B2 and 35.1 times more Vitamin E than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Oil 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 Oil Roasted Almonds:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 311 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 24.3 times more Calcium, 15.4 times more Copper, 24.9 times more Magnesium, 7.6 times more Manganese, 6.6 times more Phosphorus, 8.1 times more Potassium and 8.5 times more Zinc than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Oil Roasted Almonds have similar amounts of Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have more Omega 3, 4.1 times more Carbohydrate, 6.8 times more Sugars and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Energy, 6.1 times more Fat, 1.4 times more Saturated Fat, 4.5 times more Omega 6, 5.8 times more Fiber and 5.3 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 Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.