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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	77.7% 2254kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	77.3% 24.7g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	64.5% 11g	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	238% 309g	61.7% 80g	130g per day for Men 19-50 years
Sugars	288% 209g	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	2.25% 1.63g	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	% 5g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 202g	% 20g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	125% 47.6g	38g per day for Men 19-50 years
Protein	35% 19.6g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	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	43.5% 0.52mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	52% 209μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	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	57% 8.57mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	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	442% 35.4mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	44.7% 313mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Cookies, chocolate sandwich, with extra creme filling have 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin B6 and 13.7 times more Vitamin E than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling 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 extra creme filling vs Oil Roasted Almonds:

• Cookies, chocolate sandwich, with extra creme filling have 2.1 times more Iron, 2 times more Selenium and 351 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 18.2 times more Calcium, 2.8 times more Copper, 7.6 times more Magnesium, 4.9 times more Manganese, 6.8 times more Phosphorus, 5.1 times more Potassium and 3.9 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate sandwich, with extra creme filling have 1.3 times more Saturated Fat, more Omega 3, 3.9 times more Carbohydrate and 10.1 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.3 times more Fat, 5.6 times more Omega 6, 3.9 times more Fiber and 4.9 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Oil Roasted Almonds have similar amounts of Energy per 1 lb.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.