Comparing Nutrients in 1 kilogram Almonds VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Almonds	Cookies, fig bars	Recommended Dietary Allowance
Energy	200% 5790kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	75.3% 73g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	545% 709g	130g per day for Men 19-50 years
Sugars	60% 43.5g	639% 464g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	121% 46g	38g per day for Men 19-50 years
Protein	378% 212g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	57.7% 0.75mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.33% 3mg	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	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, fig bars	Recommended Dietary Allowance
Calcium	269% 2690mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	163% 1.47mg	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	363% 29mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	149% 3.43mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cookies, fig bars:

• Almonds have 1.3 times more Vitamin B1, 5.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9 and 39.4 times more Vitamin E than Cookies, fig bars.
• While Cookies, fig bars contain more Vitamin A, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Cookies, fig bars have insufficient amounts of Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cookies, fig bars:

• Almonds have 4.2 times more Calcium, 7 times more Copper, 1.3 times more Iron, 10 times more Magnesium, 6.4 times more Manganese, 7.8 times more Phosphorus, 3.5 times more Potassium, 1.2 times more Selenium and 8 times more Zinc than Cookies, fig bars.
• While Cookies, fig bars contain 350 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.7 times more Energy, 6.8 times more Fat, 3.4 times more Saturated Fat, 4.8 times more Omega 6, 2.7 times more Fiber and 5.7 times more Protein than Cookies, fig bars.
• While Cookies, fig bars contain 60.7 times more Omega 3, 3.3 times more Carbohydrate and 10.7 times more Sugars than Almonds.
• Both Almonds as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.