Comparing Nutrients in 1 pound Cookies, chocolate sandwich, with creme filling, regular VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	72.6% 2105kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	89.5% 87g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	84.5% 1.35g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	86.8% 14.8g	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	248% 322g	61.7% 80g	130g per day for Men 19-50 years
Sugars	254% 184g	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	4.38% 3.18g	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	% 4.17g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 177g	% 20g	g per day for Men 19-50 years
Fiber	34.6% 13g	125% 47.6g	38g per day for Men 19-50 years
Protein	42.2% 23.6g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.5% 0.89mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	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	69% 277μg	30.6% 122μg	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	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	74.7% 11.2mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 124μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	688% 55mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	60.3% 422mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	31.2% 1061mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	117% 1760mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, chocolate sandwich, with creme filling, regular vs Oil Roasted Almonds:

• Cookies, chocolate sandwich, with creme filling, regular have 2.1 times more Vitamin B1, 2.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.3 times more Vitamin B2, 1.4 times more Vitamin B3, 5.1 times more Vitamin B6 and 10.5 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Oil Roasted Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, chocolate sandwich, with creme filling, regular vs Oil Roasted Almonds:

• Cookies, chocolate sandwich, with creme filling, regular have 3.3 times more Iron, 1.3 times more Selenium and 388 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13.9 times more Calcium, 2.9 times more Copper, 5.8 times more Magnesium, 3.5 times more Manganese, 5 times more Phosphorus, 3 times more Potassium and 4.1 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate sandwich, with creme filling, regular have 1.3 times more Saturated Fat, more Omega 3, 4 times more Carbohydrate and 8.9 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Energy, 2.9 times more Fat, 4.2 times more Omega 6, 3.6 times more Fiber and 4.1 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.