Comparing Nutrients in 14 ounces Cookies, fig bars VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Cookies, fig bars	Almond paste	Recommended Dietary Allowance
Energy	47.6% 1381kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	60.3% 10.3g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	146% 190g	130g per day for Men 19-50 years
Sugars	254% 184g	198% 144g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	50% 19g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Almond paste	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	11% 0.14mg	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	34.7% 139μg	72.4% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	0.44% 0.4mg	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	17% 2.58mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Almond paste	Recommended Dietary Allowance
Calcium	25.4% 254mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	200% 1.8mg	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	144% 11.5mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	148% 3.4mg	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	35% 246mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fig bars VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, fig bars versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, fig bars vs Almond paste:

• 14 ounces of Cookies, fig bars have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 1.9 times more Vitamin B2, 2.1 times more Vitamin B9 and 20.8 times more Vitamin E than Cookies, fig bars.
• 14 ounces of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cookies, fig bars as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, fig bars vs Almond paste:

• 14 ounces of Cookies, fig bars have 1.8 times more Iron and 38.9 times more Sodium than Almond paste.
• While 14 oz of Almond paste contain 2.7 times more Calcium, 3.1 times more Copper, 4.8 times more Magnesium, 2.5 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 3.8 times more Zinc than Cookies, fig bars.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, fig bars have 1.5 times more Carbohydrate and 1.3 times more Sugars than Almond paste.
• While 14 oz of Almond paste contain 1.3 times more Energy, 3.8 times more Fat, 2.3 times more Saturated Fat, 2.2 times more Omega 6 and 2.4 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars and Almond paste offer comparable quantities of Omega 3 and Fiber per 14 ounces.