Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Oil Roasted Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	209% 6070kcal	170% 4920kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	255% 247g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	253% 81g	32g per day for Men 19-50 years
Omega 3	0% 0g	548% 8.77g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	442% 75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	503% 654g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	454% 329g	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	5.38% 3.9g	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	% 0.4g	% 12g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 313g	g per day for Men 19-50 years
Fiber	276% 105g	52.6% 20g	38g per day for Men 19-50 years
Protein	379% 212g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	243% 2.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	44.6% 0.58mg	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	67.5% 270μg	180% 720μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	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	1731% 260mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	281% 337μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	291% 2910mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	359% 3.23mg	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	460% 36.8mg	698% 55.8mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	270% 6.2mg	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	666% 4660mg	156% 1090mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	207% 3110mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.96% 35.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 1 kilogram of Oil Roasted Almonds has 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B6 and 12.9 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 3.2 times more Vitamin B1, 2.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 1 kilogram of Oil Roasted Almonds has 13.9 times more Calcium, 3 times more Copper, 6.7 times more Magnesium, 4 times more Manganese, 4.3 times more Phosphorus, 4.1 times more Potassium and 4.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 1.5 times more Iron and 311 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.2 times more Energy, 2.2 times more Fat, 1.8 times more Omega 6, 5.3 times more Fiber and 4.2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 1.9 times more Saturated Fat, more Omega 3, 3.7 times more Carbohydrate and 7.2 times more Sugars than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3