Comparing Nutrients in 1 kilogram Cookies, peanut butter sandwich, regular VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Almond paste	8%	52%	40%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Almond paste	Recommended Dietary Allowance
Energy	165% 4780kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	217% 37g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 656g	368% 478g	130g per day for Men 19-50 years
Sugars	489% 354g	500% 363g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	126% 48g	38g per day for Men 19-50 years
Protein	157% 88g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Almond paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	234% 37.4mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	27.7% 0.36mg	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	153% 610μg	183% 730μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	125% 18.7mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Almond paste	Recommended Dietary Allowance
Calcium	53% 530mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	504% 4.54mg	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	325% 26mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	372% 8.56mg	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	269% 1880mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	245% 3680mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.76% 28g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, peanut butter sandwich, regular versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, peanut butter sandwich, regular vs Almond paste:

• 1 kilogram of Cookies, peanut butter sandwich, regular has 4 times more Vitamin B1, 2.6 times more Vitamin B3, 8.1 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 1.6 times more Vitamin B2 and 7.2 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almond paste provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cookies, peanut butter sandwich, regular as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, peanut butter sandwich, regular vs Almond paste:

• 1 kilogram of Cookies, peanut butter sandwich, regular has 1.6 times more Iron, 1.8 times more Selenium and 40.9 times more Sodium than Almond paste.
• While 1 kg of Almond paste contains 3.2 times more Calcium, 1.9 times more Copper, 2.7 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almond paste contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, peanut butter sandwich, regular has 1.9 times more Saturated Fat and 1.4 times more Carbohydrate than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Fat, 1.9 times more Omega 3, 1.5 times more Omega 6 and 2.5 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almond paste offer comparable quantities of Energy, Sugars and Protein per one kilogram.