Comparing Nutrients in 1 pound Biscuits, mixed grain, refrigerated dough VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Biscuits, mixed grain, refrigerated dough	9%	19%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Biscuits, mixed grain, refrigerated dough	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	41% 1193kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.78g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	NA	125% 47.6g	38g per day for Men 19-50 years
Protein	49.4% 27.7g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Biscuits, mixed grain, refrigerated dough	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	41% 0.54mg	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	94% 376μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Biscuits, mixed grain, refrigerated dough	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.7% 77mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	481% 4.33mg	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	156% 12.5mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	485% 11mg	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	153% 1070mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	203% 3039mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	127% 14mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Biscuits, mixed grain, refrigerated dough vs Oil Roasted Almonds:

• Biscuits, mixed grain, refrigerated dough have 4.2 times more Vitamin B1, 1.4 times more Vitamin B5 and 3.1 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.7 times more Vitamin B2 and 1.8 times more Vitamin B6 than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough and Oil Roasted Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Biscuits, mixed grain, refrigerated dough as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Biscuits, mixed grain, refrigerated dough vs Oil Roasted Almonds:

• Biscuits, mixed grain, refrigerated dough have 670 times more Sodium and 13.5 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 17.1 times more Calcium, 8.3 times more Copper, 1.3 times more Iron, 9.1 times more Magnesium, 3.7 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 5.1 times more Zinc than Biscuits, mixed grain, refrigerated dough.

Comparison of macro-nutrients per 1 pound:

• Biscuits, mixed grain, refrigerated dough have more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Energy, 9.9 times more Fat, 3.1 times more Saturated Fat, 16.2 times more Omega 6 and 3.5 times more Protein than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.