Comparing Nutrients in 1 pound Oil Roasted Almonds VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Oil Roasted Almonds	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	95% 2753kcal	74.8% 2168kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	30.3% 0.49g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	98% 16.7g	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	229% 298g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	222% 161g	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	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	172% 96g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	48.5% 0.63mg	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	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	43.5% 1.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.5% 0.45mg	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	56.5% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	132% 1320mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	119% 1.08mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	180% 4.14mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	111% 1669mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	43.7% 4.8mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cookies, peanut butter sandwich, regular per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 3 times more Vitamin B2 and 13.9 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• While 1 lb of Cookies, peanut butter sandwich, regular contains 3.5 times more Vitamin B1, 4 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, peanut butter sandwich, regular provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Oil Roasted Almonds as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Cookies, peanut butter sandwich, regular:

• 1 pound of Oil Roasted Almonds has 5.5 times more Calcium, 4 times more Copper, 1.4 times more Iron, 5.6 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 2.9 times more Zinc than Cookies, peanut butter sandwich, regular.
• While 1 lb of Cookies, peanut butter sandwich, regular contains 1.9 times more Selenium and 368 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.3 times more Energy, 2.6 times more Fat, 3.7 times more Omega 6, 5.5 times more Fiber and 2.4 times more Protein than Cookies, peanut butter sandwich, regular.
• While 1 lb of Cookies, peanut butter sandwich, regular contains more Omega 3, 3.7 times more Carbohydrate and 7.8 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, peanut butter sandwich, regular offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3