Comparing Nutrients in 1 kilogram Cookies, oatmeal, with raisins VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, oatmeal, with raisins	Roasted Almonds	Recommended Dietary Allowance
Energy	152% 4410kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	162% 158g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	170% 54.4g	128% 41g	32g per day for Men 19-50 years
Omega 3	466% 7.45g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	314% 53.3g	761% 129g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	530% 690g	162% 210g	130g per day for Men 19-50 years
Sugars	457% 331g	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	115% 83.4g	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	% 59g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 182g	% 47.5g	g per day for Men 19-50 years
Fiber	87% 33g	287% 109g	38g per day for Men 19-50 years
Protein	105% 58.6g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	166% 2.16mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	87.5% 350μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	1593% 239mg	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, oatmeal, with raisins	Roasted Almonds	Recommended Dietary Allowance
Calcium	28% 280mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	288% 23mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	349% 8mg	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	163% 1140mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	215% 3220mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	0.65% 24g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal, with raisins have 3.6 times more Vitamin B1 and 1.2 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, oatmeal, with raisins.

Comparing minerals per 1 kilogram for Cookies, oatmeal, with raisins vs Roasted Almonds:

• Cookies, oatmeal, with raisins have 3 times more Selenium and 107.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.6 times more Calcium, 7.9 times more Copper, 1.6 times more Iron, 8.2 times more Magnesium, 2.8 times more Manganese, 4.1 times more Phosphorus, 3.1 times more Potassium and 5.1 times more Zinc than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, oatmeal, with raisins have 1.3 times more Saturated Fat, 74.5 times more Omega 3, 3.3 times more Carbohydrate, 6.8 times more Sugars and 834 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 3.3 times more Fat, 2.4 times more Omega 6, 3.3 times more Fiber and 3.6 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.