Comparing Nutrients in 1 pound Almonds VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Almonds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	91% 2626kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	210% 67g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	126% 21.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	240% 312g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	211% 153g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	171% 96g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	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	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	122% 1220mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	184% 1.66mg	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	210% 17mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cookie, butter or sugar, with chocolate icing or filling:

• Almonds have 6 times more Vitamin B2, 1.7 times more Vitamin B3, 5.3 times more Vitamin B6 and 14.2 times more Vitamin E than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 1.7 times more Vitamin B1, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cookie, butter or sugar, with chocolate icing or filling:

• Almonds have 14.2 times more Calcium, 2.8 times more Copper, 1.5 times more Iron, 20.8 times more Magnesium, 6.5 times more Phosphorus, 3.1 times more Potassium and 15.6 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 2.2 times more Selenium and 301 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.1 times more Fat, 2.6 times more Omega 6, 6.6 times more Fiber and 5.2 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 3.9 times more Saturated Fat, 119 times more Omega 3, 3.2 times more Carbohydrate and 7.8 times more Sugars than Almonds.
• Both Almonds and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Energy per 1 lb.
• Both Almonds as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.