Comparing Nutrients in 1 kilogram Cookie, chocolate, with icing or coating VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Roasted Almonds	Recommended Dietary Allowance
Energy	175% 5070kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	249% 242g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	516% 165g	128% 41g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	199% 34g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	522% 679g	162% 210g	130g per day for Men 19-50 years
Sugars	441% 320g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	287% 109g	38g per day for Men 19-50 years
Protein	80.4% 45g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	105% 1.36mg	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	145% 580μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	186% 28mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	297% 2.67mg	1221% 11mg	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	375% 30mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	970% 22.3mg	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	107% 750mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	28% 950mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	215% 118μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, chocolate, with icing or coating VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookie, chocolate, with icing or coating versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookie, chocolate, with icing or coating vs Roasted Almonds:

• 1 kilogram of Cookie, chocolate, with icing or coating has 3.8 times more Vitamin B1 and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 6.3 times more Vitamin B2, 1.5 times more Vitamin B3, 5.9 times more Vitamin B6 and 8.6 times more Vitamin E than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Roasted Almonds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B6
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookie, chocolate, with icing or coating as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookie, chocolate, with icing or coating vs Roasted Almonds:

• 1 kilogram of Cookie, chocolate, with icing or coating has 5.9 times more Selenium and 126.7 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 17.9 times more Calcium, 4.1 times more Copper, 11.2 times more Magnesium, 6.3 times more Phosphorus, 7.5 times more Potassium and 11 times more Zinc than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Roasted Almonds contain similar levels of Iron per one kilogram.
• 1 kilogram of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookie, chocolate, with icing or coating has 4 times more Saturated Fat, 21.3 times more Omega 3, 3.2 times more Carbohydrate and 6.6 times more Sugars than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.2 times more Fat, 3.8 times more Omega 6, 4.7 times more Fiber and 4.7 times more Protein than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Roasted Almonds offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3