Comparing Nutrients in 1 pound Cookie, with peanut butter filling, chocolate-coated VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Almonds	14%	72%	14%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Almonds	Recommended Dietary Allowance
Energy	88% 2549kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	165% 160g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	75% 98g	130g per day for Men 19-50 years
Sugars	193% 140g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	41.8% 16g	149% 56.7g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71.4% 286μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	131% 19.6mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	295% 2.65mg	520% 4.68mg	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	119% 9.53mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 168mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	112% 1683mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.22% 8.16g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookie, with peanut butter filling, chocolate-coated vs Almonds:

• Cookie, with peanut butter filling, chocolate-coated has 1.2 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 1.5 times more Vitamin B1, 12.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 5.9 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookie, with peanut butter filling, chocolate-coated vs Almonds:

• Cookie, with peanut butter filling, chocolate-coated has 1.8 times more Selenium and 371 times more Sodium than Almonds.
• While Almonds contain 7.7 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 15.9 times more Magnesium, 3.2 times more Manganese, 13 times more Phosphorus, 3.4 times more Potassium and 15.6 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.

Comparison of macro-nutrients per 1 pound:

• Cookie, with peanut butter filling, chocolate-coated has 5 times more Saturated Fat, 80.7 times more Omega 3, 2.5 times more Carbohydrate and 7.1 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Fat, 2 times more Omega 6, 3.6 times more Fiber and 2.6 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Almonds have similar amounts of Energy per 1 lb.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.