Comparing Nutrients in 1 pound Cookies, graham crackers, chocolate-coated VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Energy	78.2% 2268kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	244% 78g	56% 18g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	330% 56g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	65% 84.7g	130g per day for Men 19-50 years
Sugars	233% 169g	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	118% 45g	38g per day for Men 19-50 years
Protein	32.4% 18g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	56.7% 227μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Calcium	21% 209mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	113% 9.07mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	56.4% 395mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	92% 50.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	80% 1202mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, graham crackers, chocolate-coated vs Blanched Almonds:

• Cookies, graham crackers, chocolate-coated have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6 and 24 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Blanched Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Cookies, graham crackers, chocolate-coated as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, graham crackers, chocolate-coated vs Blanched Almonds:

• Cookies, graham crackers, chocolate-coated have 3.5 times more Selenium and 13.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Calcium, 5.3 times more Copper, 1.6 times more Iron, 16.8 times more Magnesium, 4 times more Manganese, 5.5 times more Phosphorus, 2.5 times more Potassium and 14.9 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 1 pound:

• Cookies, graham crackers, chocolate-coated have 4.4 times more Saturated Fat, 13.3 times more Omega 3, 3.6 times more Carbohydrate and 8.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2 times more Fat, 2.7 times more Omega 6, 4.5 times more Fiber and 5.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Blanched Almonds have similar amounts of Energy per 1 lb.
• Both Cookies, graham crackers, chocolate-coated as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.