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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Blanched Almonds	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	92% 2676kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	64.5% 62.6g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	259% 336g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	13% 5g	38g per day for Men 19-50 years
Protein	173% 97g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	7.68% 0.1mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	107% 1070mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	83.4% 1.9mg	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	312% 2182mg	74% 517mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.48% 17.7g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.2 times more Vitamin B2, 5.2 times more Vitamin B6 and 197.9 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.8 times more Vitamin B1, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Blanched 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 Blanched Almonds vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Blanched Almonds have 5.5 times more Calcium, 6.5 times more Copper, 14.9 times more Magnesium, 4.3 times more Manganese, 4.2 times more Phosphorus, 6.6 times more Potassium and 4.6 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 2.2 times more Selenium and 17.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.3 times more Energy, 3.8 times more Fat, 7 times more Omega 6, 9 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 24 times more Omega 3, 4 times more Carbohydrate and 5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Saturated Fat per 1 lb.
• Both Blanched Almonds as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.