Comparing Nutrients in 1 pound Almonds VS Cookies, chocolate chip, dry mix

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, chocolate chip, dry mix	4%	45%	51%

Macro Nutrients

	Almonds	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Energy	91% 2626kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	118% 114g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	118% 37.7g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	66.3% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	231% 300g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	NA	38g per day for Men 19-50 years
Protein	171% 96g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, chocolate chip, dry mix	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	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	5.93% 0.077mg	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	58% 231μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Calcium	122% 1220mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	151% 1.36mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	71.6% 1.65mg	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	52% 363mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	87.7% 1315mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cookies, chocolate chip, dry mix:

• Almonds have 5.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5 and 8.1 times more Vitamin B6 than Cookies, chocolate chip, dry mix.
• Both Almonds and Cookies, chocolate chip, dry mix have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Almonds as well as Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cookies, chocolate chip, dry mix:

• Almonds have 6.3 times more Calcium, 3.4 times more Copper, 1.8 times more Iron, 7.5 times more Magnesium, 6 times more Manganese, 6 times more Phosphorus, 3.5 times more Potassium, 1.7 times more Selenium and 5.2 times more Zinc than Cookies, chocolate chip, dry mix.
• While Cookies, chocolate chip, dry mix contain 290 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2 times more Fat, 5 times more Omega 6 and 4.6 times more Protein than Cookies, chocolate chip, dry mix.
• While Cookies, chocolate chip, dry mix contain 2.2 times more Saturated Fat, 44.7 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• Both Almonds and Cookies, chocolate chip, dry mix have similar amounts of Energy per 1 lb.
• Both Almonds as well as Cookies, chocolate chip, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.