Comparing Nutrients in 1 pound Almonds VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	91% 2626kcal	88% 2549kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	165% 160g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	272% 87g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	185% 240g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	193% 140g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	171% 96g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookie, with peanut butter filling, chocolate-coated	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	35.6% 0.46mg	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	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	775% 116mg	131% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	122% 1220mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	295% 2.65mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	134% 3.1mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	112% 1683mg	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	0.22% 8.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Almonds have 1.5 times more Vitamin B1, 12.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 5.9 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Almonds have 7.7 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 15.9 times more Magnesium, 3.2 times more Manganese, 13 times more Phosphorus, 3.4 times more Potassium and 15.6 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.8 times more Selenium and 371 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.4 times more Fat, 2 times more Omega 6, 3.6 times more Fiber and 2.6 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 5 times more Saturated Fat, 80.7 times more Omega 3, 2.5 times more Carbohydrate and 7.1 times more Sugars than Almonds.
• Both Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Energy per 1 lb.
• Both Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.