Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	209% 6070kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	272% 264g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	232% 74.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	168% 28.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	511% 664g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	684% 496g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	137% 52g	38g per day for Men 19-50 years
Protein	379% 212g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, 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	76.7% 0.92mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	34% 0.44mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	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	105% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	291% 2910mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	350% 3.15mg	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	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	162% 3.72mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	217% 3260mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Oil Roasted Almonds have 3.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 16.4 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Vitamin B1 per 1 kg.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Oil Roasted Almonds have 8.3 times more Calcium, 3 times more Copper, 7 times more Magnesium, 6.6 times more Manganese, 5.2 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Selenium and 5.3 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 326 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds have 1.3 times more Energy, 2.1 times more Fat, 4.7 times more Omega 6, 2 times more Fiber and 5.9 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.8 times more Saturated Fat, more Omega 3, 3.8 times more Carbohydrate and 10.9 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.