Comparing Nutrients in 1 kilogram Cookies, graham crackers, chocolate-coated VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Energy	172% 5000kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	538% 172g	119% 38g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	725% 123g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	514% 668g	166% 216g	130g per day for Men 19-50 years
Sugars	514% 373g	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	58% 22g	329% 125g	38g per day for Men 19-50 years
Protein	71.4% 40g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	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	125% 500μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	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	1.67% 10IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66% 9.9mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Calcium	46% 460mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	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	250% 20mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	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	124% 870mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	177% 2650mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, graham crackers, chocolate-coated vs Almonds:

• Cookies, graham crackers, chocolate-coated have 1.3 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 25.9 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated vs Almonds:

• Cookies, graham crackers, chocolate-coated have 2.7 times more Selenium and 265 times more Sodium than Almonds.
• While Almonds contain 5.8 times more Calcium, 5.3 times more Copper, 1.9 times more Iron, 16.9 times more Magnesium, 4.7 times more Manganese, 5.5 times more Phosphorus, 2.7 times more Potassium and 15.6 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, graham crackers, chocolate-coated have 4.5 times more Saturated Fat, 17.7 times more Omega 3, 3.1 times more Carbohydrate and 8.6 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Fat, 2.7 times more Omega 6, 5.7 times more Fiber and 5.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Almonds have similar amounts of Energy per 1 kg.
• Both Cookies, graham crackers, chocolate-coated as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.