Comparing Nutrients in 1 pound Cookies, oatmeal, with raisins VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, oatmeal, with raisins	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	69% 2000kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	73.7% 71.5g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	61.7% 80g	130g per day for Men 19-50 years
Sugars	207% 150g	28.5% 20.6g	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	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	% 26.8g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 82.6g	% 20g	g per day for Men 19-50 years
Fiber	39.4% 15g	125% 47.6g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Oil Roasted Almonds	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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	41% 0.54mg	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	30.6% 122μg	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% 0mg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.98% 36g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Oil Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Cookies, oatmeal, with raisins vs Oil Roasted Almonds:

• 1 pound of Cookies, oatmeal, with raisins has 3.1 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cookies, oatmeal, with raisins.

Comparing minerals per 1 pound for Cookies, oatmeal, with raisins vs Oil Roasted Almonds:

• 1 pound of Cookies, oatmeal, with raisins has 1.4 times more Selenium and 322 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 10.4 times more Calcium, 6.9 times more Copper, 1.6 times more Iron, 8.1 times more Magnesium, 3.1 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium and 4.7 times more Zinc than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, oatmeal, with raisins has 1.3 times more Saturated Fat, more Omega 3, 3.9 times more Carbohydrate, 7.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.4 times more Energy, 3.5 times more Fat, 2.5 times more Omega 6, 3.2 times more Fiber and 3.6 times more Protein than Cookies, oatmeal, with raisins.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3