Comparing Nutrients in 1 kilogram Almonds VS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Almonds	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	200% 5790kcal	171% 4970kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	170% 54.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	525% 682g	130g per day for Men 19-50 years
Sugars	60% 43.5g	634% 460g	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	4.97% 3.6g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 445g	g per day for Men 19-50 years
Fiber	329% 125g	71% 27g	38g per day for Men 19-50 years
Protein	378% 212g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, chocolate sandwich, with extra creme filling	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	0% 0mg	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	115% 460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	1709% 256mg	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	269% 2690mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	374% 3.37mg	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	975% 78mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	216% 4.97mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	234% 3510mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.45% 16.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cookies, chocolate sandwich, with extra creme filling:

• Almonds have 1.8 times more Vitamin B1, 9.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, more Vitamin B6 and 13.6 times more Vitamin E than Cookies, chocolate sandwich, with extra creme filling.
• While Cookies, chocolate sandwich, with extra creme filling contain more Vitamin K than Almonds.
• Both Almonds and Cookies, chocolate sandwich, with extra creme filling have similar amounts of Vitamin B9 per 1 kg.
• Both Almonds as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cookies, chocolate sandwich, with extra creme filling:

• Almonds have 16.8 times more Calcium, 3.1 times more Copper, 7.5 times more Magnesium, 4.4 times more Manganese, 7 times more Phosphorus, 5.4 times more Potassium and 4 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.
• While Cookies, chocolate sandwich, with extra creme filling contain 2.1 times more Iron, 2 times more Selenium and 351 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2 times more Fat, 5.1 times more Omega 6, 4.6 times more Fiber and 4.9 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• While Cookies, chocolate sandwich, with extra creme filling contain 1.4 times more Saturated Fat, 17.7 times more Omega 3, 3.2 times more Carbohydrate and 10.6 times more Sugars than Almonds.
• Both Almonds and Cookies, chocolate sandwich, with extra creme filling have similar amounts of Energy per 1 kg.
• Both Almonds as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.