Comparing Nutrients in 1 pound Almonds VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Almonds	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	91% 2626kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	64.5% 62.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	47.4% 8.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	259% 336g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	146% 106g	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	13% 5g	38g per day for Men 19-50 years
Protein	171% 96g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, animal crackers (includes arrowroot, tea biscuits)	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	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	7.68% 0.1mg	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	117% 467μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	122% 1220mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	79% 0.71mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	83.4% 1.9mg	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	74% 517mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Almonds have 3.5 times more Vitamin B2, 1.3 times more Vitamin B5, 6.2 times more Vitamin B6 and 213.6 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.7 times more Vitamin B1, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Vitamin B3 per 1 lb.
• Both Almonds as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Almonds have 6.3 times more Calcium, 6.6 times more Copper, 1.3 times more Iron, 15 times more Magnesium, 5.2 times more Manganese, 4.2 times more Phosphorus, 7.3 times more Potassium and 4.9 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.7 times more Selenium and 335 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.3 times more Energy, 3.6 times more Fat, 6.9 times more Omega 6, 11.4 times more Fiber and 3.1 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 32 times more Omega 3, 3.4 times more Carbohydrate and 5.4 times more Sugars than Almonds.
• Both Almonds and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Saturated Fat per 1 lb.
• Both Almonds as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.