Comparing Nutrients in 1 pound Cookies, oatmeal, with raisins VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Almond paste	8%	52%	40%

Macro Nutrients

	Cookies, oatmeal, with raisins	Almond paste	Recommended Dietary Allowance
Energy	69% 2000kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	73.7% 71.5g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	167% 217g	130g per day for Men 19-50 years
Sugars	207% 150g	227% 164g	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	52% 38g	NA	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	% 26.8g	NA	g per day for Men 19-50 years
Sucrose	% 82.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	12.6% 0.16mg	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	39.7% 159μg	82.8% 331μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Almond paste	Recommended Dietary Allowance
Calcium	12.7% 127mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	229% 2.06mg	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	130% 10.4mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	169% 3.9mg	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	74% 517mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.98% 36g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, oatmeal, with raisins versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, oatmeal, with raisins vs Almond paste:

• 1 pound of Cookies, oatmeal, with raisins has 3.4 times more Vitamin B1, 1.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Almond paste.
• While 1 lb of Almond paste contains 1.9 times more Vitamin B2 and 2.1 times more Vitamin B9 than Cookies, oatmeal, with raisins.

Comparing minerals per 1 pound for Cookies, oatmeal, with raisins vs Almond paste:

• 1 pound of Cookies, oatmeal, with raisins has 1.4 times more Iron, 1.4 times more Selenium and 35.8 times more Sodium than Almond paste.
• While 1 lb of Almond paste contains 6.1 times more Calcium, 3.3 times more Copper, 3.8 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Zinc than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Almond paste contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, oatmeal, with raisins has 2.1 times more Saturated Fat, 3.7 times more Omega 3 and 1.4 times more Carbohydrate than Almond paste.
• While 1 lb of Almond paste contains 1.8 times more Fat, 1.5 times more Fiber and 1.5 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Almond paste offer comparable quantities of Energy, Omega 6 and Sugars per one pound.