Comparing Nutrients in 1 pound Roasted Almonds VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Roasted Almonds	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	94% 2712kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	219% 3.5g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	148% 25g	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	267% 347g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 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	NA	38g per day for Men 19-50 years
Protein	170% 95g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, brownies, dry mix, regular	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	29% 0.35mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	23.4% 0.3mg	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	39.7% 159μg	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	1.5% 1.36mg	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	723% 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

	Roasted Almonds	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	122% 1216mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	139% 1.25mg	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	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	69.2% 1.6mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	29.2% 993mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	92% 1374mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cookies, brownies, dry mix, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Cookies, brownies, dry mix, regular:

• 1 pound of Roasted Almonds has 7.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, brownies, dry mix, regular.
• While 1 lb of Cookies, brownies, dry mix, regular contains 2.1 times more Vitamin B1 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Cookies, brownies, dry mix, regular:

• 1 pound of Roasted Almonds has 14.1 times more Calcium, 4 times more Copper, 1.9 times more Iron, 7 times more Magnesium, 6.4 times more Manganese, 5.7 times more Phosphorus, 3.3 times more Potassium and 5.2 times more Zinc than Cookies, brownies, dry mix, regular.
• While 1 lb of Cookies, brownies, dry mix, regular contains 1.3 times more Selenium and 101 times more Sodium than Dry Roasted Almonds.
• 1 pound of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.4 times more Energy, 3.5 times more Fat, 1.6 times more Saturated Fat, 2.3 times more Omega 6 and 5.2 times more Protein than Cookies, brownies, dry mix, regular.
• While 1 lb of Cookies, brownies, dry mix, regular contains 77.1 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3