Comparing Nutrients in 1 pound Cookies, sugar wafers with creme filling, regular VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	78.5% 2277kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	61.7% 80g	130g per day for Men 19-50 years
Sugars	269% 195g	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	0% 0g	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	% 0g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 184g	% 20g	g per day for Men 19-50 years
Fiber	19% 7.26g	125% 47.6g	38g per day for Men 19-50 years
Protein	31% 17.4g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	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	15% 0.2mg	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	87.3% 349μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	75.6% 11.3mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12.2% 122mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	481% 4.33mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	211% 17mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	46.7% 327mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafers with creme filling, regular VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regular vs Oil Roasted Almonds:

• 1 pound of Cookies, sugar wafers with creme filling, regular has 1.7 times more Vitamin B5 and 2.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.5 times more Vitamin B1, 6.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 10.4 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cookies, sugar wafers with creme filling, regular vs Oil Roasted Almonds:

• 1 pound of Cookies, sugar wafers with creme filling, regular has 103 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 10.8 times more Calcium, 14.5 times more Copper, 17.1 times more Magnesium, 5.8 times more Manganese, 6.5 times more Phosphorus, 6 times more Potassium and 7.1 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Oil Roasted Almonds contain similar levels of Iron and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, sugar wafers with creme filling, regular has 2.8 times more Saturated Fat, more Omega 3, 4 times more Carbohydrate and 9.4 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.4 times more Fat, 5.3 times more Omega 6, 6.6 times more Fiber and 5.5 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Oil Roasted Almonds offer comparable quantities of Energy per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3