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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, chocolate chip, dry mix	4%	45%	51%

Macro Nutrients

	Blanched Almonds	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Energy	92% 2676kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	118% 114g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	118% 37.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	231% 300g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 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	NA	38g per day for Men 19-50 years
Protein	173% 97g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	5.93% 0.077mg	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	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	718% 108mg	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

	Blanched Almonds	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Calcium	107% 1070mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	71.6% 1.65mg	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	52% 363mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	87.7% 1315mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.37% 13.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 6.8 times more Vitamin B6 than Cookies, chocolate chip, dry mix.
• Both Blanched Almonds and Cookies, chocolate chip, dry mix have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Blanched 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 Blanched Almonds vs Cookies, chocolate chip, dry mix:

• Blanched Almonds have 5.5 times more Calcium, 3.4 times more Copper, 1.6 times more Iron, 7.4 times more Magnesium, 5.1 times more Manganese, 6 times more Phosphorus, 3.2 times more Potassium, 1.3 times more Selenium and 5 times more Zinc than Cookies, chocolate chip, dry mix.
• While Cookies, chocolate chip, dry mix contain 15.3 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 2.1 times more Fat, 5 times more Omega 6 and 4.7 times more Protein than Cookies, chocolate chip, dry mix.
• While Cookies, chocolate chip, dry mix contain 2.1 times more Saturated Fat, 33.5 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate chip, dry mix have similar amounts of Energy per 1 lb.
• Both Blanched Almonds as well as Cookies, chocolate chip, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.