Comparing Nutrients in 1 pound Roasted Almonds VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Roasted Almonds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	94% 2712kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	169% 54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	68% 11.6g	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	246% 320g	130g per day for Men 19-50 years
Sugars	30.4% 22g	269% 195g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 184g	g per day for Men 19-50 years
Fiber	130% 49.4g	19% 7.26g	38g per day for Men 19-50 years
Protein	170% 95g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, sugar wafers with creme filling, regular	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	15% 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	62.4% 249μg	87.3% 349μg	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	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	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	122% 1216mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	83% 1.9mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.2% 7.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Almonds vs Cookies, sugar wafers with creme filling, regular:

• Dry Roasted Almonds have 2.1 times more Vitamin B1, 10 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B6 and 9.6 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.4 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cookies, sugar wafers with creme filling, regular have similar amounts of Vitamin B5 per 1 lb.
• Both Dry Roasted Almonds as well as Cookies, sugar wafers with creme filling, regular 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 Cookies, sugar wafers with creme filling, regular:

• Dry Roasted Almonds have 9.9 times more Calcium, 16.7 times more Copper, 17.4 times more Magnesium, 5.3 times more Manganese, 6.5 times more Phosphorus, 6.1 times more Potassium and 7.7 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.9 times more Selenium and 34.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cookies, sugar wafers with creme filling, regular have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds have 2.3 times more Fat, 5.1 times more Omega 6, 6.8 times more Fiber and 5.5 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 2.9 times more Saturated Fat, 9.2 times more Omega 3, 3.4 times more Carbohydrate and 8.8 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cookies, sugar wafers with creme filling, regular have similar amounts of Energy per 1 lb.
• Both Dry Roasted Almonds as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.