Comparing Nutrients in 1 kilogram Cookies, oatmeal sandwich, with creme filling VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Roasted Almonds	Recommended Dietary Allowance
Energy	137% 3980kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	189% 183g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	163% 52.3g	128% 41g	32g per day for Men 19-50 years
Omega 3	276% 4.4g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	411% 70g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	428% 556g	162% 210g	130g per day for Men 19-50 years
Sugars	433% 314g	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	68.4% 26g	287% 109g	38g per day for Men 19-50 years
Protein	46.6% 26g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.4% 1.1mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	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	95% 380μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	1.67% 10IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	147% 22mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	235% 19mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	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	134% 940mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	333% 5000mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	5.97% 221g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal sandwich, with creme filling vs Roasted Almonds:

• Cookies, oatmeal sandwich, with creme filling have 3.1 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.8 times more Vitamin B2, 3.2 times more Vitamin B3, 3 times more Vitamin B6, 1.4 times more Vitamin B9 and 10.8 times more Vitamin E than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Dry Roasted Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Cookies, oatmeal sandwich, with creme filling as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, oatmeal sandwich, with creme filling vs Roasted Almonds:

• Cookies, oatmeal sandwich, with creme filling have 3.4 times more Selenium and 166.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 8 times more Copper, 2 times more Iron, 8 times more Magnesium, 2.7 times more Manganese, 5 times more Phosphorus, 5.2 times more Potassium and 4.9 times more Zinc than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, oatmeal sandwich, with creme filling have 1.3 times more Saturated Fat, 44.1 times more Omega 3, 2.6 times more Carbohydrate and 6.5 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 2.9 times more Fat, 1.9 times more Omega 6, 4.2 times more Fiber and 8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.