Comparing Nutrients in 1 pound Blanched Almonds VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	92% 2676kcal	77% 2232kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	116% 112g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	249% 3.98g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	201% 34g	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	228% 296g	130g per day for Men 19-50 years
Sugars	29% 21g	206% 149g	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	2.44% 1.77g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 142g	g per day for Men 19-50 years
Fiber	118% 45g	24% 9.07g	38g per day for Men 19-50 years
Protein	173% 97g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	75.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	20.2% 0.26mg	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	81.6% 327μg	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% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	60.8% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	127% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	107% 1070mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	163% 1.47mg	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	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	122% 2.8mg	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	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	94% 1411mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 1 pound of Blanched Almonds has 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B6 and 11.8 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 1 pound of Blanched Almonds has 11.2 times more Calcium, 3.2 times more Copper, 6.5 times more Magnesium, 3 times more Manganese, 4.4 times more Phosphorus, 3.9 times more Potassium and 4.1 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 1.7 times more Iron and 16.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 2.1 times more Fat, 1.6 times more Omega 6, 5 times more Fiber and 4.2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 2 times more Saturated Fat, 219.3 times more Omega 3, 3.5 times more Carbohydrate and 7.1 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched offer comparable quantities of Energy per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3