Comparing Nutrients in 1 pound Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Roasted Almonds	Recommended Dietary Allowance
Energy	75.2% 2182kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	60% 10g	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	233% 303g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	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	22.3% 0.27mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	10.2% 41μg	62.4% 249μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	723% 108mg	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

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	56.7% 4.54mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	88.5% 2.04mg	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	70% 490mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	95% 1429mg	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	0.5% 18.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched 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, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Roasted Almonds:

• 1 lb of Dry Roasted Almonds contains 1.3 times more Vitamin B1, 20 times more Vitamin B2, 7.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 6.1 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Roasted Almonds:

• 1 pound of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched has 105 times more Sodium than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 10.7 times more Calcium, 5.2 times more Copper, 3.7 times more Iron, 9 times more Magnesium, 5 times more Manganese, 4.4 times more Phosphorus, 5.3 times more Potassium and 5.2 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched has 1.8 times more Saturated Fat, 12.2 times more Omega 3 and 3.2 times more Carbohydrate than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 2.3 times more Fat, 5.8 times more Omega 6, 4.4 times more Fiber and 3.9 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Roasted Almonds offer comparable quantities of Energy per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3