Comparing Nutrients in 1 pound Cookies, sugar wafer, chocolate-covered VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Almonds	Recommended Dietary Allowance
Energy	82.3% 2386kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	244% 78.2g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	75% 98g	130g per day for Men 19-50 years
Sugars	324% 235g	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	40.6% 15.4g	149% 56.7g	38g per day for Men 19-50 years
Protein	28% 15.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	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	35.5% 0.43mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	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	16.7% 0.22mg	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	17% 68μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	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	65.3% 9.8mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	70.3% 5.62mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	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	76% 531mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	41.7% 626mg	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	0.21% 7.85g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, sugar wafer, chocolate-covered vs Almonds:

• Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.2 times more Vitamin B1, 5.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 11.9 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered vs Almonds:

• Cookies, sugar wafer, chocolate-covered have 1.3 times more Selenium and 138 times more Sodium than Almonds.
• While Almonds contain more Calcium, 3.9 times more Copper, 3 times more Iron, 6 times more Magnesium, 4.1 times more Phosphorus, 2.4 times more Potassium and 5.1 times more Zinc than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafer, chocolate-covered have 4.5 times more Saturated Fat, 96.3 times more Omega 3, 3.1 times more Carbohydrate and 11.9 times more Sugars than Almonds.
• While Almonds contain 1.8 times more Fat, 3.2 times more Omega 6, 3.7 times more Fiber and 6.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Almonds have similar amounts of Energy per 1 lb.
• Both Cookies, sugar wafer, chocolate-covered as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.