Comparing Nutrients in 1 pound Roasted Almonds VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Roasted Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	94% 2712kcal	88% 2549kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	165% 160g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	272% 87g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	185% 240g	130g per day for Men 19-50 years
Sugars	30.4% 22g	193% 140g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	41.8% 16g	38g per day for Men 19-50 years
Protein	170% 95g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	35.6% 0.46mg	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	62.4% 249μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	723% 108mg	131% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	122% 1216mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	295% 2.65mg	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	211% 17mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	134% 3.1mg	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	305% 2136mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.22% 8.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Dry Roasted Almonds have 13.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 5.5 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.8 times more Vitamin B1, 1.5 times more Vitamin B5 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Dry Roasted Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Dry Roasted Almonds have 7.7 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 16.4 times more Magnesium, 3.3 times more Manganese, 12.7 times more Phosphorus, 3.3 times more Potassium and 16.6 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 3.7 times more Selenium and 123.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 1.5 times more Fat, 2.1 times more Omega 6, 3.1 times more Fiber and 2.6 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 4.7 times more Saturated Fat, 24.2 times more Omega 3, 2.5 times more Carbohydrate and 6.4 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Energy per 1 lb.
• Both Dry Roasted Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.