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

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Blanched Almonds	Recommended Dietary Allowance
Energy	82.3% 2386kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	244% 78.2g	56% 18g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	324% 235g	29% 21g	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% 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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	118% 45g	38g per day for Men 19-50 years
Protein	28% 15.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	40% 0.52mg	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	17% 68μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	NA	362% 8.32mg	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	76% 531mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	41.7% 626mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.21% 7.85g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2 times more Vitamin B1, 3.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 11 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Blanched 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 Blanched Almonds:

• Cookies, sugar wafer, chocolate-covered have 1.7 times more Selenium and 7.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 3.9 times more Copper, 2.6 times more Iron, 6 times more Magnesium, 4.1 times more Phosphorus, 2.1 times more Potassium and 4.9 times more Zinc than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafer, chocolate-covered have 4.4 times more Saturated Fat, 72.3 times more Omega 3, 3.5 times more Carbohydrate and 11.2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Fat, 3.2 times more Omega 6, 2.9 times more Fiber and 6.2 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Blanched Almonds have similar amounts of Energy per 1 lb.
• Both Cookies, sugar wafer, chocolate-covered as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.