Comparing Nutrients in 1 kilogram Almonds VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	200% 5790kcal	153% 4440kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	305% 98g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	506% 658g	130g per day for Men 19-50 years
Sugars	60% 43.5g	512% 371g	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	1.5% 1.1g	87.3% 63.3g	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	% 1.7g	% 83.4g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 221g	g per day for Men 19-50 years
Fiber	329% 125g	47.4% 18g	38g per day for Men 19-50 years
Protein	378% 212g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	269% 2690mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	252% 2.27mg	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	464% 37mg	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	184% 2760mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.67% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Almonds have 1.5 times more Vitamin B1, 4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 16.5 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain more Vitamin K than Almonds.
• Both Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Almonds have 15.8 times more Calcium, 4.5 times more Copper, 9.3 times more Magnesium, 5.2 times more Manganese, 7.9 times more Phosphorus, 5.6 times more Potassium, 1.3 times more Selenium and 5.8 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 276 times more Sodium than Almonds.
• Both Almonds and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.3 times more Energy, 2.5 times more Fat, 7.2 times more Omega 6, 6.9 times more Fiber and 5.8 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2.6 times more Saturated Fat, 19 times more Omega 3, 3.1 times more Carbohydrate, 8.5 times more Sugars and 57.5 times more Fructose than Almonds.
• Both Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 1 kg.