Comparing Nutrients in 1 kilogram Roasted Almonds VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Roasted Almonds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	206% 5980kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	538% 172g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	265% 45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	514% 668g	130g per day for Men 19-50 years
Sugars	67% 48.6g	514% 373g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	58% 22g	38g per day for Men 19-50 years
Protein	374% 210g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	49.2% 0.64mg	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	138% 550μg	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	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	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	268% 2680mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	216% 1.94mg	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	466% 37.3mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	202% 4.64mg	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	673% 4710mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	177% 2650mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cookies, graham crackers, chocolate-coated per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Cookies, graham crackers, chocolate-coated:

• 1 kilogram of Roasted Almonds has 8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 24.1 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 3.5 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Dry Roasted Almonds as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Cookies, graham crackers, chocolate-coated:

• 1 kilogram of Roasted Almonds has 5.8 times more Calcium, 5.7 times more Copper, 1.9 times more Iron, 17.4 times more Magnesium, 4.8 times more Manganese, 5.4 times more Phosphorus, 2.7 times more Potassium and 16.6 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 5.6 times more Selenium and 88.3 times more Sodium than Dry Roasted Almonds.
• 1 kilogram of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2 times more Fat, 2.9 times more Omega 6, 5 times more Fiber and 5.2 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 4.2 times more Saturated Fat, 5.3 times more Omega 3, 3.2 times more Carbohydrate and 7.7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3