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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	137% 3980kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	189% 183g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	163% 52.3g	132% 42g	32g per day for Men 19-50 years
Omega 3	276% 4.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	411% 70g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	428% 556g	136% 177g	130g per day for Men 19-50 years
Sugars	433% 314g	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	68.4% 26g	276% 105g	38g per day for Men 19-50 years
Protein	46.6% 26g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Oil 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.4% 1.1mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	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	95% 380μg	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	235% 19mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	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	134% 940mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	333% 5000mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	5.97% 221g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal sandwich, with creme filling VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling vs Oil Roasted Almonds:

• 1 kilogram of Cookies, oatmeal sandwich, with creme filling has 2.6 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B6 and 11.8 times more Vitamin E than Cookies, oatmeal sandwich, with creme filling.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookies, oatmeal sandwich, with creme filling as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Cookies, oatmeal sandwich, with creme filling has 1.7 times more Selenium and 500 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains more Calcium, 7 times more Copper, 2 times more Iron, 7.8 times more Magnesium, 3 times more Manganese, 5 times more Phosphorus, 5.1 times more Potassium and 4.6 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• 1 kilogram of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, oatmeal sandwich, with creme filling has 1.2 times more Saturated Fat, more Omega 3, 3.1 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.5 times more Energy, 3 times more Fat, 1.9 times more Omega 6, 4 times more Fiber and 8.1 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3