Comparing Nutrients in 1 pound Cookies, Marie biscuit VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, Marie biscuit	Almonds	Recommended Dietary Allowance
Energy	63.5% 1842kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	75% 24g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	75% 98g	130g per day for Men 19-50 years
Sugars	132% 96g	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	41.8% 16g	149% 56.7g	38g per day for Men 19-50 years
Protein	57% 32g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	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	204% 2.45mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	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	26% 0.34mg	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	134% 535μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	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	13.6% 2.04mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	0% 0mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	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	125% 875mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, Marie biscuit vs Almonds:

• Cookies, Marie biscuit have 2.6 times more Vitamin B1, 2.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 57 times more Vitamin E than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Cookies, Marie biscuit as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, Marie biscuit vs Almonds:

• Cookies, Marie biscuit have 5.8 times more Selenium and 370 times more Sodium than Almonds.
• While Almonds contain more Calcium, 10.2 times more Copper, more Iron, 9.6 times more Magnesium, 2.5 times more Phosphorus, 2.4 times more Potassium and 5.1 times more Zinc than Cookies, Marie biscuit.

Comparison of macro-nutrients per 1 pound:

• Cookies, Marie biscuit have 1.4 times more Saturated Fat, 39.3 times more Omega 3, 3.3 times more Carbohydrate and 4.9 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 4.7 times more Fat, 7.9 times more Omega 6, 3.6 times more Fiber and 3 times more Protein than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.