Comparing Nutrients in 1 pound Oil Roasted Almonds VS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Oil Roasted Almonds	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	95% 2753kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	77.3% 24.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	64.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	238% 309g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	288% 209g	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% 0g	2.25% 1.63g	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	% 0.18g	% 5g	g per day for Men 19-50 years
Sucrose	% 20g	% 202g	g per day for Men 19-50 years
Fiber	125% 47.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	172% 96g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	0% 0mg	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	30.6% 122μg	52% 209μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	785% 118mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	132% 1320mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	170% 1.53mg	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	209% 16.7mg	442% 35.4mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	98% 2.25mg	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	302% 2114mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.2% 7.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Cookies, chocolate sandwich, with extra creme filling:

• Oil Roasted Almonds have 6.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin B6 and 13.7 times more Vitamin E than Cookies, chocolate sandwich, with extra creme filling.
• While Cookies, chocolate sandwich, with extra creme filling contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Cookies, chocolate sandwich, with extra creme filling:

• Oil Roasted Almonds have 18.2 times more Calcium, 2.8 times more Copper, 7.6 times more Magnesium, 4.9 times more Manganese, 6.8 times more Phosphorus, 5.1 times more Potassium and 3.9 times more Zinc than Cookies, chocolate sandwich, with extra creme filling.
• While Cookies, chocolate sandwich, with extra creme filling contain 2.1 times more Iron, 2 times more Selenium and 351 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds have 1.2 times more Energy, 2.3 times more Fat, 5.6 times more Omega 6, 3.9 times more Fiber and 4.9 times more Protein than Cookies, chocolate sandwich, with extra creme filling.
• While Cookies, chocolate sandwich, with extra creme filling contain 1.3 times more Saturated Fat, more Omega 3, 3.9 times more Carbohydrate and 10.1 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.