Comparing Nutrients in 100 grams Puff pastry, frozen, ready-to-bake VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Almonds	14%	72%	14%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Almonds	Recommended Dietary Allowance
Energy	19% 551kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	39.3% 38g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.65g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.02% 0.74g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	33% 12.5g	38g per day for Men 19-50 years
Protein	13% 7.3g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	11% 44μg	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	3.6% 0.54mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Almonds	Recommended Dietary Allowance
Calcium	1% 10mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	115% 1.03mg	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	32% 2.56mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.57% 60mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Puff pastry, frozen, ready-to-bake vs Almonds:

• Puff pastry, frozen, ready-to-bake has 1.9 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4 times more Vitamin B2, more Vitamin B5, 6.5 times more Vitamin B6 and 47.5 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Puff pastry, frozen, ready-to-bake as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Puff pastry, frozen, ready-to-bake vs Almonds:

• Puff pastry, frozen, ready-to-bake has 5.9 times more Selenium and 249 times more Sodium than Almonds.
• While Almonds contain 26.9 times more Calcium, 9 times more Copper, 1.4 times more Iron, 16.9 times more Magnesium, 4.5 times more Manganese, 8 times more Phosphorus, 12 times more Potassium and 5.9 times more Zinc than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 100 grams:

• Puff pastry, frozen, ready-to-bake has 2.5 times more Saturated Fat, 83 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.3 times more Fat, 2.7 times more Omega 6, 5.9 times more Sugars, 8.3 times more Fiber and 2.9 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Almonds have similar amounts of Energy per 100 g.
• Both Puff pastry, frozen, ready-to-bake as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.