Comparing Nutrients in 1 pound Cookie, chocolate, with icing or coating VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Roasted Almonds	Recommended Dietary Allowance
Energy	79.3% 2300kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	234% 75g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	60.4% 0.97g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	90% 15.4g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	73.3% 95g	130g per day for Men 19-50 years
Sugars	200% 145g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	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	110% 1.3mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	47.5% 0.62mg	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	65.8% 263μg	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	84.4% 12.7mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.8% 68mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	554% 5mg	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	170% 13.6mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	NA	440% 10mg	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	48.6% 340mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	97% 53.5μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	115% 1724mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, chocolate, with icing or coating VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookie, chocolate, with icing or coating versus 1 lb of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookie, chocolate, with icing or coating vs Roasted Almonds:

• 1 pound of Cookie, chocolate, with icing or coating has 3.8 times more Vitamin B1 and more Vitamin K than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 6.3 times more Vitamin B2, 1.5 times more Vitamin B3, 5.9 times more Vitamin B6 and 8.6 times more Vitamin E than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Roasted Almonds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B6
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookie, chocolate, with icing or coating as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookie, chocolate, with icing or coating vs Roasted Almonds:

• 1 pound of Cookie, chocolate, with icing or coating has 5.9 times more Selenium and 126.7 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 17.9 times more Calcium, 4.1 times more Copper, 11.2 times more Magnesium, 6.3 times more Phosphorus, 7.5 times more Potassium and 11 times more Zinc than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Roasted Almonds contain similar levels of Iron per one pound.
• 1 pound of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookie, chocolate, with icing or coating has 4 times more Saturated Fat, 21.3 times more Omega 3, 3.2 times more Carbohydrate and 6.6 times more Sugars than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 2.2 times more Fat, 3.8 times more Omega 6, 4.7 times more Fiber and 4.7 times more Protein than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Roasted Almonds offer comparable quantities of Energy per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3