Comparing Nutrients in 1 kilogram Roasted Almonds VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Roasted Almonds	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	206% 5980kcal	152% 4410kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	162% 158g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	170% 54.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	466% 7.45g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	314% 53.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	530% 690g	130g per day for Men 19-50 years
Sugars	67% 48.6g	457% 331g	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	115% 83.4g	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	% 59g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 182g	g per day for Men 19-50 years
Fiber	287% 109g	87% 33g	38g per day for Men 19-50 years
Protein	374% 210g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	52.3% 0.68mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	1593% 239mg	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

	Roasted Almonds	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	268% 2680mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	154% 1.4mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	349% 8mg	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	163% 1140mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cookies, oatmeal, with raisins per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Cookies, oatmeal, with raisins:

• 1 kilogram of Roasted Almonds has 5.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 3.6 times more Vitamin B1 than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B5 per one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Cookies, oatmeal, with raisins:

• 1 kilogram of Roasted Almonds has 9.6 times more Calcium, 7.9 times more Copper, 1.6 times more Iron, 8.2 times more Magnesium, 2.8 times more Manganese, 4.1 times more Phosphorus, 3.1 times more Potassium and 5.1 times more Zinc than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 3 times more Selenium and 107.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.4 times more Energy, 3.3 times more Fat, 2.4 times more Omega 6, 3.3 times more Fiber and 3.6 times more Protein than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 1.3 times more Saturated Fat, 74.5 times more Omega 3, 3.3 times more Carbohydrate, 6.8 times more Sugars and 834 times more Fructose than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3