Comparing Nutrients in 1 pound Roasted Almonds VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	94% 2712kcal	77% 2232kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	116% 112g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	249% 3.98g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	201% 34g	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	228% 296g	130g per day for Men 19-50 years
Sugars	30.4% 22g	206% 149g	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	2.44% 1.77g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 142g	g per day for Men 19-50 years
Fiber	130% 49.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	170% 95g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	75.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	20.2% 0.26mg	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	81.6% 327μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	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	60.8% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	127% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	122% 1216mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	163% 1.47mg	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	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	122% 2.8mg	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	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	94% 1411mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 1 pound of Roasted Almonds has 4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6 and 11.9 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 3.8 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 1 pound of Roasted Almonds has 12.8 times more Calcium, 3.4 times more Copper, 6.8 times more Magnesium, 3.6 times more Manganese, 4.3 times more Phosphorus, 4.2 times more Potassium and 4.6 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 1.5 times more Iron, 2 times more Selenium and 103.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.2 times more Energy, 2.1 times more Fat, 1.7 times more Omega 6, 5.5 times more Fiber and 4.1 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contains 2 times more Saturated Fat, 87.7 times more Omega 3, 3.1 times more Carbohydrate and 6.8 times more Sugars than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3