Comparing Nutrients in 1 kilogram Cookies, animal crackers (includes arrowroot, tea biscuits) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Almonds	Recommended Dietary Allowance
Energy	154% 4460kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	108% 34.6g	119% 38g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	104% 17.8g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	570% 741g	166% 216g	130g per day for Men 19-50 years
Sugars	321% 233g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	29% 11g	329% 125g	38g per day for Men 19-50 years
Protein	123% 69g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	251% 3.26mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	217% 34.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	258% 1030μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	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	8% 1.2mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Almonds	Recommended Dietary Allowance
Calcium	43% 430mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	1146% 10.3mg	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	344% 27.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1140mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	223% 3350mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.05% 39g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, animal crackers (includes arrowroot, tea biscuits) vs Almonds:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have 1.7 times more Vitamin B1, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 3.5 times more Vitamin B2, 1.3 times more Vitamin B5, 6.2 times more Vitamin B6 and 213.6 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, animal crackers (includes arrowroot, tea biscuits) vs Almonds:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have 1.7 times more Selenium and 335 times more Sodium than Almonds.
• While Almonds contain 6.3 times more Calcium, 6.6 times more Copper, 1.3 times more Iron, 15 times more Magnesium, 5.2 times more Manganese, 4.2 times more Phosphorus, 7.3 times more Potassium and 4.9 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).

Comparison of macro-nutrients per 1 kilogram:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have 32 times more Omega 3, 3.4 times more Carbohydrate and 5.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 3.6 times more Fat, 6.9 times more Omega 6, 11.4 times more Fiber and 3.1 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Almonds have similar amounts of Saturated Fat per 1 kg.
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.