Comparing Nutrients in 1 kilogram Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	6%	3%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Almonds	Recommended Dietary Allowance
Energy	105% 3050kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.27g	119% 38g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 743g	166% 216g	130g per day for Men 19-50 years
Sugars	598% 434g	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	42% 16g	329% 125g	38g per day for Men 19-50 years
Protein	89.3% 50g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.5mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	47.5% 190μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	1709% 256mg	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

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Almonds	Recommended Dietary Allowance
Calcium	30% 300mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	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	348% 28mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	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	101% 710mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	32.6% 1110mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	116% 1740mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	4.77% 177g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes vs Almonds:

• Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have more Vitamin B12 than Almonds.
• While Almonds contain 2.4 times more Vitamin B1, 6.7 times more Vitamin B2, 2.7 times more Vitamin B3, 8.3 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• Both Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes as well as Almonds have insufficient amounts of Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes vs Almonds:

• Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have 174 times more Sodium than Almonds.
• While Almonds contain 9 times more Calcium, 6.1 times more Copper, 1.3 times more Iron, 10.8 times more Magnesium, 6.8 times more Phosphorus, 6.6 times more Potassium, 2.4 times more Selenium and 6.8 times more Zinc than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.

Comparison of macro-nutrients per 1 kilogram:

• Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have 3.4 times more Carbohydrate and 10 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Energy, 45.8 times more Fat, 8.9 times more Saturated Fat, 7.8 times more Fiber and 4.2 times more Protein than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• Both Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.