Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Oil Roasted Almonds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	209% 6070kcal	178% 5150kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	328% 105g	32g per day for Men 19-50 years
Omega 3	0% 0g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	150% 25.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	572% 744g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	584% 423g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 423g	g per day for Men 19-50 years
Fiber	276% 105g	0% 0g	38g per day for Men 19-50 years
Protein	379% 212g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	0% 0mg	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	0% 0μg	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	1731% 260mg	208% 31mg	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

	Oil Roasted Almonds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	291% 2910mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	0% 0mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	8.26% 0.19mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cookies, gluten-free, lemon wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Oil Roasted Almonds has 2 times more Vitamin B1, 10.6 times more Vitamin B2, 56.4 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 8.3 times more Vitamin E than Cookies, gluten-free, lemon wafer.
• 1 kilogram of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Oil Roasted Almonds has 32.3 times more Calcium, more Copper, 20.4 times more Iron, 91.3 times more Magnesium, 129.5 times more Manganese, 11.9 times more Phosphorus, 19.4 times more Potassium, more Selenium and 102.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 111 times more Sodium than Oil Roasted Almonds.
• 1 kilogram of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2.3 times more Fat, 5.3 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 2.5 times more Saturated Fat, more Omega 3, 4.2 times more Carbohydrate and 9.3 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein