Comparing Nutrients in 1 kilogram Blanched Almonds VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Blanched Almonds	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	203% 5900kcal	165% 4780kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	218% 211g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	156% 50g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	217% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	505% 656g	130g per day for Men 19-50 years
Sugars	64% 46.3g	489% 354g	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	50% 19g	38g per day for Men 19-50 years
Protein	382% 214g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, peanut butter sandwich, regular	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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	234% 37.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	183% 9.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	107% 1.4mg	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	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	125% 18.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	236% 2360mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	263% 2.37mg	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	410% 32.8mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	397% 9.1mg	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	269% 1880mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	245% 3680mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cookies, peanut butter sandwich, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cookies, peanut butter sandwich, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Blanched Almonds has 2.7 times more Vitamin B2 and 12.7 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 1.7 times more Vitamin B1, 2.9 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cookies, peanut butter sandwich, regular provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Blanched Almonds as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Blanched Almonds has 4.5 times more Calcium, 4.3 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 3.4 times more Potassium and 2.8 times more Zinc than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 2.4 times more Selenium and 19.4 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.2 times more Energy, 2.5 times more Fat, 3.4 times more Omega 6, 5.2 times more Fiber and 2.4 times more Protein than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 1.3 times more Saturated Fat, 26.8 times more Omega 3, 3.5 times more Carbohydrate and 7.7 times more Sugars than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3