Comparing Nutrients in 1 kilogram Cookies, shortbread, commercially prepared, plain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Almonds	Recommended Dietary Allowance
Energy	177% 5140kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	270% 262g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	253% 81g	119% 38g	32g per day for Men 19-50 years
Omega 3	574% 9.2g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	434% 73.7g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 638g	166% 216g	130g per day for Men 19-50 years
Sugars	299% 217g	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	4.14% 3g	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	% 3.6g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 210g	% 39.5g	g per day for Men 19-50 years
Fiber	34.2% 13g	329% 125g	38g per day for Men 19-50 years
Protein	96% 53.7g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	294% 3.53mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	242% 3.14mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 32.8mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	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	203% 810μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	163% 24.4mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	373% 30mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	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	94% 660mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.97% 36g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, shortbread, commercially prepared, plain vs Almonds:

• Cookies, shortbread, commercially prepared, plain have 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 10.5 times more Vitamin E than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Cookies, shortbread, commercially prepared, plain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, shortbread, commercially prepared, plain vs Almonds:

• Cookies, shortbread, commercially prepared, plain have 1.5 times more Selenium and 353 times more Sodium than Almonds.
• While Almonds contain 20.7 times more Calcium, 11.5 times more Copper, 19.3 times more Magnesium, 5.5 times more Manganese, 7.3 times more Phosphorus, 8.3 times more Potassium and 6.4 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, shortbread, commercially prepared, plain have 2.1 times more Saturated Fat, 306 times more Omega 3, 3 times more Carbohydrate and 5 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Fat, 1.7 times more Omega 6, 9.6 times more Fiber and 3.9 times more Protein than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Almonds have similar amounts of Energy per 1 kg.
• Both Cookies, shortbread, commercially prepared, plain as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.