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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Oil Roasted Almonds	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	209% 6070kcal	171% 4970kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	170% 54.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	525% 682g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	634% 460g	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	4.97% 3.6g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 445g	g per day for Men 19-50 years
Fiber	276% 105g	71% 27g	38g per day for Men 19-50 years
Protein	379% 212g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, chocolate sandwich, with extra creme filling	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	0% 0mg	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	115% 460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	291% 2910mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	374% 3.37mg	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	460% 36.8mg	975% 78mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	216% 4.97mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	234% 3510mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cookies, chocolate sandwich, with extra creme filling per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Cookies, chocolate sandwich, with extra creme filling 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 sandwich, with extra creme filling:

• 1 kilogram of Oil Roasted Almonds has 6.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin B6 and 13.7 times more Vitamin E than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with extra creme filling 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 sandwich, with extra creme filling:

• 1 kilogram of Oil Roasted Almonds has 18.2 times more Calcium, 2.8 times more Copper, 7.6 times more Magnesium, 4.9 times more Manganese, 6.8 times more Phosphorus, 5.1 times more Potassium and 3.9 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 2.1 times more Iron, 2 times more Selenium and 351 times more Sodium than Oil Roasted Almonds.
• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.2 times more Energy, 2.3 times more Fat, 5.6 times more Omega 6, 3.9 times more Fiber and 4.9 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 1.3 times more Saturated Fat, more Omega 3, 3.9 times more Carbohydrate and 10.1 times more Sugars than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3