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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Oil Roasted Almonds	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	209% 6070kcal	152% 4410kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	162% 158g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	170% 54.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	466% 7.45g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	314% 53.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	530% 690g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 0g	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	% 0.4g	% 59g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 182g	g per day for Men 19-50 years
Fiber	276% 105g	87% 33g	38g per day for Men 19-50 years
Protein	379% 212g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	291% 2910mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.16% 79.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil 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 Oil Roasted Almonds vs Cookies, oatmeal, with raisins:

• 1 kilogram of Oil Roasted Almonds has 3.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 3.1 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Oil Roasted Almonds.

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

• 1 kilogram of Oil Roasted Almonds has 10.4 times more Calcium, 6.9 times more Copper, 1.6 times more Iron, 8.1 times more Magnesium, 3.1 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium and 4.7 times more Zinc than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 1.4 times more Selenium and 322 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.4 times more Energy, 3.5 times more Fat, 2.5 times more Omega 6, 3.2 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, more Omega 3, 3.9 times more Carbohydrate, 7.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3