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

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	88% 2549kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	165% 160g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	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	185% 240g	61.7% 80g	130g per day for Men 19-50 years
Sugars	193% 140g	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	41.8% 16g	125% 47.6g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	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	53% 0.64mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	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	71.4% 286μg	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	295% 2.65mg	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	119% 9.53mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	24% 168mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	0.22% 8.16g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, with peanut butter filling, chocolate-coated VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookie, with peanut butter filling, chocolate-coated versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cookie, with peanut butter filling, chocolate-coated has 1.5 times more Vitamin B1, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 8.7 times more Vitamin B2 and 6 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Oil Roasted Almonds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookie, with peanut butter filling, chocolate-coated as well as Oil 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, with peanut butter filling, chocolate-coated vs Oil Roasted Almonds:

• 1 pound of Cookie, with peanut butter filling, chocolate-coated has 1.8 times more Selenium and 371 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 8.3 times more Calcium, 1.6 times more Copper, 1.8 times more Iron, 16.1 times more Magnesium, 3.6 times more Manganese, 12.6 times more Phosphorus, 3.2 times more Potassium and 15.4 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• 1 pound of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookie, with peanut butter filling, chocolate-coated has 4.6 times more Saturated Fat, more Omega 3, 3 times more Carbohydrate and 6.8 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.6 times more Fat, 2.2 times more Omega 6, 3 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 Oil Roasted Almonds offer comparable quantities of Energy per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3