Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, soft-type VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Energy	153% 4440kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	119% 38g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	166% 216g	130g per day for Men 19-50 years
Sugars	512% 371g	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	87.3% 63.3g	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	% 83.4g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 221g	% 39.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	329% 125g	38g per day for Men 19-50 years
Protein	65% 36.3g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	67.5% 270μg	110% 440μg	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	NA	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	103% 15.5mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Calcium	17% 170mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	509% 40.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	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	87% 610mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	184% 2760mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.67% 99g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type vs Almonds:

• Cookies, chocolate chip, commercially prepared, soft-type have more Vitamin K than Almonds.
• While Almonds contain 1.5 times more Vitamin B1, 4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 16.5 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, soft-type vs Almonds:

• Cookies, chocolate chip, commercially prepared, soft-type have 276 times more Sodium than Almonds.
• While Almonds contain 15.8 times more Calcium, 4.5 times more Copper, 9.3 times more Magnesium, 5.2 times more Manganese, 7.9 times more Phosphorus, 5.6 times more Potassium, 1.3 times more Selenium and 5.8 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, commercially prepared, soft-type have 2.6 times more Saturated Fat, 19 times more Omega 3, 3.1 times more Carbohydrate, 8.5 times more Sugars and 57.5 times more Fructose than Almonds.
• While Almonds contain 1.3 times more Energy, 2.5 times more Fat, 7.2 times more Omega 6, 6.9 times more Fiber and 5.8 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.