Comparing Nutrients in 1 pound Oil Roasted Almonds VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Oil Roasted Almonds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	95% 2753kcal	84.6% 2454kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	217% 69.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	57% 9.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	219% 285g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	256% 186g	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	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	% 0.18g	% 0g	g per day for Men 19-50 years
Sucrose	% 20g	% 168g	g per day for Men 19-50 years
Fiber	125% 47.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	172% 96g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	785% 118mg	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

	Oil Roasted Almonds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	132% 1320mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	131% 1.17mg	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	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	81% 1.86mg	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	93% 653mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	37% 553mg	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	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cookies, gluten-free, chocolate wafer per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Cookies, gluten-free, chocolate wafer:

• 1 lb of Cookies, gluten-free, chocolate wafer contains 1.9 times more Vitamin B5 than Oil Roasted Almonds.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Cookies, gluten-free, chocolate wafer:

• 1 pound of Oil Roasted Almonds has 2.7 times more Calcium, 3.7 times more Copper, 6.7 times more Magnesium, 6 times more Manganese, 3.2 times more Phosphorus, 2.1 times more Potassium and 3.9 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While 1 lb of Cookies, gluten-free, chocolate wafer contains 122 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, gluten-free, chocolate wafer contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.8 times more Fat, 6.3 times more Omega 6, 6.6 times more Fiber and 5.2 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 1 lb of Cookies, gluten-free, chocolate wafer contains 3.6 times more Saturated Fat, more Omega 3, 3.6 times more Carbohydrate and 9 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, gluten-free, chocolate wafer offer comparable quantities of Energy per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3