Comparing Nutrients in 1 pound Roasted Almonds VS Cookies, peanut butter sandwich, special dietary

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, peanut butter sandwich, special dietary	7%	56%	37%

Macro Nutrients

	Roasted Almonds	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Energy	94% 2712kcal	83.7% 2427kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	306% 52g	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	177% 230g	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	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, peanut butter sandwich, special dietary	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	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	27.2% 0.35mg	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	61.2% 245μg	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	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, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Calcium	122% 1216mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	135% 1.2mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	139% 3.2mg	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	100% 699mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cookies, peanut butter sandwich, special dietary per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Cookies, peanut butter sandwich, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Cookies, peanut butter sandwich, special dietary:

• 1 pound of Roasted Almonds has 8.1 times more Vitamin B2 and 1.7 times more Vitamin B6 than Cookies, peanut butter sandwich, special dietary.
• While 1 lb of Cookies, peanut butter sandwich, special dietary contains 4.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, peanut butter sandwich, special dietary provide similar amounts of Vitamin B9 per one pound.
• Both Dry Roasted Almonds as well as Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Cookies, peanut butter sandwich, special dietary:

• 1 pound of Roasted Almonds has 6.2 times more Calcium, 4.1 times more Copper, 1.5 times more Iron, 5.5 times more Magnesium, 3.2 times more Manganese, 3.1 times more Phosphorus, 2.4 times more Potassium and 3.2 times more Zinc than Cookies, peanut butter sandwich, special dietary.
• While 1 lb of Cookies, peanut butter sandwich, special dietary contains 1.8 times more Selenium and 137.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.5 times more Fat and 2.1 times more Protein than Cookies, peanut butter sandwich, special dietary.
• While 1 lb of Cookies, peanut butter sandwich, special dietary contains 55.1 times more Omega 3 and 2.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, peanut butter sandwich, special dietary offer comparable quantities of Energy, Saturated Fat and Omega 6 per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3