Comparing Nutrients in 1 pound Blanched Almonds VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Blanched Almonds	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	92% 2676kcal	70% 2028kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	178% 57g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	179% 30.4g	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	178% 232g	130g per day for Men 19-50 years
Sugars	29% 21g	156% 113g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	173% 97g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	69.4% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	18% 2.9mg	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	16.7% 0.22mg	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	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75.6% 1.8μg	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	268% 40.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	107% 1070mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	113% 1.02mg	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	51% 4.1mg	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	NA	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	119% 835mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	64.4% 966mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.85% 68.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Cookies, chocolate cream covered biscuit sticks:

• Blanched Almonds have 2.7 times more Vitamin B1, 3.6 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.7 times more Vitamin E than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Cookies, chocolate cream covered biscuit sticks:

• Blanched Almonds have 4.7 times more Calcium, 4.6 times more Copper, 3.6 times more Iron, 7.4 times more Magnesium, 2.6 times more Phosphorus, 3.6 times more Potassium and 3.3 times more Zinc than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 4.6 times more Selenium and 11.2 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.3 times more Energy, 2.3 times more Fat, 1.8 times more Omega 6, 2 times more Fiber and 2.1 times more Protein than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 3.2 times more Saturated Fat, 2.7 times more Carbohydrate and 5.4 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.