Comparing Nutrients in 1 kilogram Cookies, fudge, cake-type (includes trolley cakes) VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, fudge, cake-type (includes trolley cakes)	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	120% 3490kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	34.8% 11g	132% 42g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	26.6% 4.53g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	602% 783g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	73.7% 28g	276% 105g	38g per day for Men 19-50 years
Protein	89.3% 50g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cookies, fudge, cake-type (includes trolley cakes)	Oil 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	188% 2.26mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	91% 1.18mg	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	108% 430μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fudge, cake-type (includes trolley cakes)	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	34% 340mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	323% 2.9mg	1061% 9.55mg	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	310% 25mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	1070% 24.6mg	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	119% 830mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	128% 1920mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fudge, cake-type (includes trolley cakes) VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, fudge, cake-type (includes trolley cakes) versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, fudge, cake-type (includes trolley cakes) vs Oil Roasted Almonds:

• 1 kilogram of Cookies, fudge, cake-type (includes trolley cakes) has 2.5 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin B12 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 4 times more Vitamin B2, 3 times more Vitamin B3 and 3.8 times more Vitamin B6 than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) and Oil Roasted Almonds provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Cookies, fudge, cake-type (includes trolley cakes) as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cookies, fudge, cake-type (includes trolley cakes) vs Oil Roasted Almonds:

• 1 kilogram of Cookies, fudge, cake-type (includes trolley cakes) has 192 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 8.6 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 8.6 times more Magnesium, 7.6 times more Manganese, 5.6 times more Phosphorus, 5.1 times more Potassium and 5.6 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) and Oil Roasted Almonds contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, fudge, cake-type (includes trolley cakes) has 4.4 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.7 times more Energy, 14.9 times more Fat, 3.8 times more Saturated Fat, 29.8 times more Omega 6, 3.8 times more Fiber and 4.2 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• Both Cookies, fudge, cake-type (includes trolley cakes) as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.