Comparing Nutrients in 1 pound Cookies, oatmeal sandwich, with creme filling VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Roasted Almonds	Recommended Dietary Allowance
Energy	62.3% 1805kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	85.5% 83g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	125% 2g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	187% 31.7g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	73.3% 95g	130g per day for Men 19-50 years
Sugars	196% 142g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	31% 11.8g	130% 49.4g	38g per day for Men 19-50 years
Protein	21% 12g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	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	89.2% 1.07mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	47.5% 0.62mg	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	43% 172μg	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	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	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67% 10mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	554% 5mg	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	107% 8.53mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	440% 10mg	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	61% 426mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	151% 2268mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	136% 15mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.3% 11g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal sandwich, with creme filling have 3.1 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.8 times more Vitamin B2, 3.2 times more Vitamin B3, 3 times more Vitamin B6, 1.4 times more Vitamin B9 and 10.8 times more Vitamin E than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Dry Roasted Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Cookies, oatmeal sandwich, with creme filling as well as Dry 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, oatmeal sandwich, with creme filling vs Roasted Almonds:

• Cookies, oatmeal sandwich, with creme filling have 3.4 times more Selenium and 166.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 8 times more Copper, 2 times more Iron, 8 times more Magnesium, 2.7 times more Manganese, 5 times more Phosphorus, 5.2 times more Potassium and 4.9 times more Zinc than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 1 pound:

• Cookies, oatmeal sandwich, with creme filling have 1.3 times more Saturated Fat, 44.1 times more Omega 3, 2.6 times more Carbohydrate and 6.5 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 2.9 times more Fat, 1.9 times more Omega 6, 4.2 times more Fiber and 8 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.