Comparing Nutrients in 500 calories Puff pastry, frozen, ready-to-bakeVS Almonds

Weight per 500 calories

Puff pastry, frozen, ready-to-bake

91g

Almonds

86.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake or Almonds?

Macros Ratio

Protein Fat Carbs

Puff pastry, frozen, ready-to-bake

62%

33%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Puff pastry, frozen, ready-to-bakevs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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35.6%34.6g

Fat

44.5%43g

34.6 gvs43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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27.3%8.75g

Saturated Fat

10.3%3.3g

8.75 gvs3.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14%0.23g

Omega 3

0.16%0.003g

0.23 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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24.8%4.2g

Omega 6

62.6%10.6g

4.2 gvs10.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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31.5%41g

Carbohydrate

14.3%18.6g

41 gvs18.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.93%0.67g

Sugars

5.2%3.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.67 gvs3.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.13%0.095g

≤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]

NA gvs0.095 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.15g

NA gvs0.15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.4g

NA gvs3.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.6%1.36g

Fiber

28.4%10.8g

1.36 gvs10.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.62g

Protein

32.6%18.3g

6.62 gvs18.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Puff pastry, frozen, ready-to-bakevs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg

Vitamin B1

14.8%0.18mg

Thiamine

0.36 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.8%0.26mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.26 mgvs0.98 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.6%3.8mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

3.8 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0%0mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0 mgvs0.41 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.47%0.019mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.019 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17.7%70.8μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

70.8 μgvs38 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.27%0.49mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.49 mgvs22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12%14.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.6 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Puff pastry, frozen, ready-to-bakevs Almonds

0.91%9.07mg

Calcium

23.2%232mg

9.07 mgvs232 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11.5%0.1mg

Copper

99%0.89mg

0.1 mgvs0.89 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29%2.32mg

Iron

40%3.2mg

2.32 mgvs3.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.46%14.5mg

Magnesium

55.5%233mg

14.5 mgvs233 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.3%0.44mg

Manganese

82%1.9mg

0.44 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.78%54.4mg

Phosphorus

59.3%415mg

54.4 mgvs415 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.63%55.4mg

Potassium

18.6%633mg

55.4 mgvs633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg

Selenium

6.44%3.54μg

22 μgvs3.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%226mg

Sodium

0.058%0.86mg

226 mgvs0.86 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.37%0.48mg

Zinc

24.5%2.7mg

0.48 mgvs2.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.21%7.7g

Water

0.1%3.8g

7.7 gvs3.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Puff pastry, frozen, ready-to-bake vs Almonds:

Puff pastry, frozen, ready-to-bake has 2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 3.8 times more Vitamin B2, more Vitamin B5, 6.2 times more Vitamin B6 and 45.2 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
Both Puff pastry, frozen, ready-to-bake as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Puff pastry, frozen, ready-to-bake vs Almonds:

Puff pastry, frozen, ready-to-bake has 6.2 times more Selenium and 261.7 times more Sodium than Almonds.
While Almonds contain 25.6 times more Calcium, 8.6 times more Copper, 1.4 times more Iron, 16.1 times more Magnesium, 4.2 times more Manganese, 7.6 times more Phosphorus, 11.4 times more Potassium and 5.6 times more Zinc than Puff pastry, frozen, ready-to-bake.

Comparison of macro-nutrients per 500 calories:

Puff pastry, frozen, ready-to-bake has 2.7 times more Saturated Fat, 87.2 times more Omega 3 and 2.2 times more Carbohydrate than Almonds.
While Almonds contain 2.5 times more Omega 6, 5.6 times more Sugars, 7.9 times more Fiber and 2.8 times more Protein than Puff pastry, frozen, ready-to-bake.
Both Puff pastry, frozen, ready-to-bake and Almonds have similar amounts of Energy and Fat per 500 kcal.
Both Puff pastry, frozen, ready-to-bake as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puff pastry, frozen, ready-to-bakeVS Phyllo doughAlmondsVS Phyllo doughPuff pastry, frozen, ready-to-bakeVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Puff pastry, frozen, ready-to-bakeVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: