Comparing Nutrients in 1 pound Blanched Almonds VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	92% 2676kcal	75.2% 2182kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	123% 120g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	105% 33.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	76% 13g	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	232% 301g	130g per day for Men 19-50 years
Sugars	29% 21g	310% 225g	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	62% 23.6g	38g per day for Men 19-50 years
Protein	173% 97g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	71% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	15.4% 0.2mg	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	20.4% 81.6μg	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	47.8% 7.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	42.3% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	107% 1070mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	159% 1.43mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	73.4% 1.7mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	99% 1479mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Blanched Almonds have 2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 2.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 15 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated 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 sandwich, with creme filling, regular, chocolate-coated:

• Blanched Almonds have 6.7 times more Calcium, 3.3 times more Copper, 6.9 times more Magnesium, 4.9 times more Manganese, 5.3 times more Phosphorus, 2.7 times more Potassium and 5.1 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 17.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Iron and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.2 times more Energy, 2 times more Fat, 4.3 times more Omega 6, 1.9 times more Fiber and 5.9 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.9 times more Saturated Fat, 36.5 times more Omega 3, 3.6 times more Carbohydrate and 10.7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.