Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Oil Roasted Almonds	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	209% 6070kcal	165% 4780kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	218% 211g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	156% 50g	32g per day for Men 19-50 years
Omega 3	0% 0g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	217% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	505% 656g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	489% 354g	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	50% 19g	38g per day for Men 19-50 years
Protein	379% 212g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	234% 37.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	183% 9.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	107% 1.4mg	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	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 1mg	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	125% 18.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	291% 2910mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	263% 2.37mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	397% 9.1mg	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	269% 1880mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	245% 3680mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cookies, peanut butter sandwich, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Cookies, peanut butter sandwich, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Oil Roasted Almonds has 3 times more Vitamin B2 and 13.9 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 3.5 times more Vitamin B1, 4 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, peanut butter sandwich, regular provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Oil Roasted Almonds as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Oil Roasted Almonds has 5.5 times more Calcium, 4 times more Copper, 1.4 times more Iron, 5.6 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 2.9 times more Zinc than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 1.9 times more Selenium and 368 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.3 times more Energy, 2.6 times more Fat, 3.7 times more Omega 6, 5.5 times more Fiber and 2.4 times more Protein than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains more Omega 3, 3.7 times more Carbohydrate and 7.8 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, peanut butter sandwich, regular offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3