Comparing Nutrients in 1 kilogram Blanched Almonds VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Blanched Almonds	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	203% 5900kcal	159% 4620kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	198% 192g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	149% 47.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	156% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	518% 673g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	382% 214g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	118% 1.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	91% 4.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	32.3% 0.42mg	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	125% 500μg	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	1.1% 1mg	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	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	236% 2360mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	222% 2mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	535% 12.3mg	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	233% 1630mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	315% 4730mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cookies, oatmeal, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cookies, oatmeal, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cookies, oatmeal, dry mix:

• 1 kilogram of Blanched Almonds has 1.3 times more Vitamin B1, 5.1 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.7 times more Vitamin B6 than Cookies, oatmeal, dry mix.
• While 1 kg of Cookies, oatmeal, dry mix contains 1.5 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Cookies, oatmeal, dry mix provide similar amounts of Vitamin B9 per one kilogram.
• Both Blanched Almonds as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cookies, oatmeal, dry mix:

• 1 kilogram of Blanched Almonds has 9.4 times more Calcium, 5.1 times more Copper, 1.5 times more Iron, 5.6 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 3.6 times more Potassium and 3.7 times more Zinc than Cookies, oatmeal, dry mix.
• While 1 kg of Cookies, oatmeal, dry mix contains 3.3 times more Selenium and 24.9 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.3 times more Energy, 2.7 times more Fat, 4.7 times more Omega 6 and 3.3 times more Protein than Cookies, oatmeal, dry mix.
• While 1 kg of Cookies, oatmeal, dry mix contains 34 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cookies, oatmeal, dry mix offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3