Comparing Nutrients in 1 kilogram Blanched Almonds VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Blanched Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	203% 5900kcal	194% 5620kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	364% 353g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	600% 192g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	151% 2.42g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	356% 60.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	407% 529g	130g per day for Men 19-50 years
Sugars	64% 46.3g	426% 309g	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	92% 35g	38g per day for Men 19-50 years
Protein	382% 214g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	78.5% 1.02mg	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	123% 490μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	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	1583% 238mg	288% 43.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	236% 2360mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	650% 5.85mg	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	410% 32.8mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	297% 6.82mg	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	687% 4810mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	247% 3710mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Blanched Almonds have 1.4 times more Vitamin B1, 7.9 times more Vitamin B2 and 5.5 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B6 per 1 kg.
• Both Blanched Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Blanched Almonds have 6.7 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 15.8 times more Magnesium, 2.7 times more Manganese, 13 times more Phosphorus, 3 times more Potassium and 14.9 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 2.3 times more Selenium and 19.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.5 times more Fat, 2 times more Omega 6, 2.8 times more Fiber and 2.6 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 4.9 times more Saturated Fat, 60.5 times more Omega 3, 2.8 times more Carbohydrate and 6.7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Energy per 1 kg.
• Both Blanched Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.