Comparing Nutrients in 1 pound Cookies, chocolate chip, commercially prepared, soft-type VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Blanched Almonds	Recommended Dietary Allowance
Energy	69.4% 2014kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	138% 44.2g	56% 18g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	330% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	65% 84.7g	130g per day for Men 19-50 years
Sugars	232% 168g	29% 21g	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	39.6% 28.7g	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	% 38g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 100g	% 20.2g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	118% 45g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	40% 0.52mg	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	30.6% 122μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	47% 7.03mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.7% 77mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	518% 4.66mg	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	231% 18.5mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	362% 8.32mg	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	39.5% 277mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, chocolate chip, commercially prepared, soft-type vs Blanched Almonds:

• Cookies, chocolate chip, commercially prepared, soft-type have more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 15.3 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Blanched Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cookies, chocolate chip, commercially prepared, soft-type vs Blanched Almonds:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.2 times more Iron and 14.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 13.9 times more Calcium, 4.5 times more Copper, 9.2 times more Magnesium, 4.3 times more Manganese, 7.9 times more Phosphorus, 5.1 times more Potassium and 5.5 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Blanched Almonds have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate chip, commercially prepared, soft-type have 2.5 times more Saturated Fat, 14.3 times more Omega 3, 3.5 times more Carbohydrate, 8 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 2.7 times more Fat, 7.2 times more Omega 6, 5.5 times more Fiber and 5.9 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 1 lb.