Comparing Nutrients in 1 pound Cookies, coconut macaroon VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, coconut macaroon	3%	44%	53%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, coconut macaroon	Almonds	Recommended Dietary Allowance
Energy	72% 2087kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	285% 91g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.46g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	75% 98g	130g per day for Men 19-50 years
Sugars	283% 205g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	61% 23g	149% 56.7g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.24% 1mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	50% 200μg	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	5.75% 0.86mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	520% 4.68mg	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	46.5% 3.7mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44% 308mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, coconut macaroon vs Almonds:

• Almonds contain 10.3 times more Vitamin B1, 19 times more Vitamin B2, 16.4 times more Vitamin B3, 1.4 times more Vitamin B6, 14.7 times more Vitamin B9 and 134.9 times more Vitamin E than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Cookies, coconut macaroon vs Almonds:

• Cookies, coconut macaroon have 1.7 times more Selenium and 241 times more Sodium than Almonds.
• While Almonds contain 53.8 times more Calcium, 3.8 times more Copper, 4.5 times more Iron, 9.3 times more Magnesium, 7.1 times more Phosphorus, 6 times more Potassium and 4.3 times more Zinc than Cookies, coconut macaroon.

Comparison of macro-nutrients per 1 pound:

• Cookies, coconut macaroon have 5.3 times more Saturated Fat, 16 times more Omega 3, 2.8 times more Carbohydrate and 10.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 2.2 times more Fat, 16.2 times more Omega 6, 2.5 times more Fiber and 7 times more Protein than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.