Comparing Nutrients in 1 kilogram Cookies, sugar wafers with creme filling, regular VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	173% 5020kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	240% 232g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	372% 119g	132% 42g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 706g	136% 177g	130g per day for Men 19-50 years
Sugars	592% 430g	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	0% 0g	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	% 0g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 406g	% 43.8g	g per day for Men 19-50 years
Fiber	42% 16g	276% 105g	38g per day for Men 19-50 years
Protein	68.6% 38.4g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 22mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.95mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	193% 770μg	67.5% 270μg	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	167% 25mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	27% 270mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	1061% 9.55mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	466% 37.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	103% 720mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	67.3% 37μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafers with creme filling, regular VS Oil Roasted Almonds per 1 kg

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

• 1 kilogram of Cookies, sugar wafers with creme filling, regular has 1.7 times more Vitamin B5 and 2.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.5 times more Vitamin B1, 6.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 10.4 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cookies, sugar wafers with creme filling, regular vs Oil Roasted Almonds:

• 1 kilogram of Cookies, sugar wafers with creme filling, regular has 103 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 10.8 times more Calcium, 14.5 times more Copper, 17.1 times more Magnesium, 5.8 times more Manganese, 6.5 times more Phosphorus, 6 times more Potassium and 7.1 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Oil Roasted Almonds contain similar levels of Iron and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, sugar wafers with creme filling, regular has 2.8 times more Saturated Fat, more Omega 3, 4 times more Carbohydrate and 9.4 times more Sugars than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.4 times more Fat, 5.3 times more Omega 6, 6.6 times more Fiber and 5.5 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Oil Roasted Almonds offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3