Comparing Nutrients in 1 pound Cookies, animal crackers (includes arrowroot, tea biscuits) VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Roasted Almonds	Recommended Dietary Allowance
Energy	69.8% 2023kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	64.5% 62.6g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	47.4% 8.06g	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	259% 336g	73.3% 95g	130g per day for Men 19-50 years
Sugars	146% 106g	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	13% 5g	130% 49.4g	38g per day for Men 19-50 years
Protein	56% 31.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal crackers (includes arrowroot, tea biscuits)	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	132% 1.6mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 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	117% 467μg	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	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	3.63% 0.54mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Roasted Almonds	Recommended Dietary Allowance
Calcium	19.5% 195mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	156% 12.5mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	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	74% 517mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	101% 1520mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, animal crackers (includes arrowroot, tea biscuits) VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, animal crackers (includes arrowroot, tea biscuits) 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 Cookies, animal crackers (includes arrowroot, tea biscuits) vs Roasted Almonds:

• 1 pound of Cookies, animal crackers (includes arrowroot, tea biscuits) has 4.5 times more Vitamin B1, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 3.7 times more Vitamin B2, 6.2 times more Vitamin B6 and 199.2 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin B6 and Vitamin E
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, animal crackers (includes arrowroot, tea biscuits) vs Roasted Almonds:

• 1 pound of Cookies, animal crackers (includes arrowroot, tea biscuits) has 3.5 times more Selenium and 111.7 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 6.2 times more Calcium, 7 times more Copper, 1.4 times more Iron, 15.5 times more Magnesium, 5.3 times more Manganese, 4.1 times more Phosphorus, 7.1 times more Potassium and 5.2 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, animal crackers (includes arrowroot, tea biscuits) has 9.6 times more Omega 3, 3.5 times more Carbohydrate and 4.8 times more Sugars than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.3 times more Energy, 3.8 times more Fat, 7.3 times more Omega 6, 9.9 times more Fiber and 3 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Roasted Almonds offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3