Comparing Nutrients in 100 grams Cookies, shortbread, commercially prepared, plain VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Blanched Almonds	Recommended Dietary Allowance
Energy	17.7% 514kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.2g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	57.4% 0.92g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	43.4% 7.37g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	30% 21.7g	6.4% 4.63g	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	0.41% 0.3g	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	% 0.36g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 21g	% 4.46g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	26% 9.9g	38g per day for Men 19-50 years
Protein	9.6% 5.37g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.28mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	8.85% 0.12mg	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	20.3% 81μg	12.3% 49μg	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	16.3% 2.44mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.3% 13mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	114% 1.03mg	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	37.3% 2.98mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	79.8% 1.84mg	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	9.43% 66mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, shortbread, commercially prepared, plain vs Blanched Almonds:

• Cookies, shortbread, commercially prepared, plain have 1.8 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 9.7 times more Vitamin E than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Cookies, shortbread, commercially prepared, plain as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, shortbread, commercially prepared, plain vs Blanched Almonds:

• Cookies, shortbread, commercially prepared, plain have 1.9 times more Selenium and 18.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 18.2 times more Calcium, 11.4 times more Copper, 19.1 times more Magnesium, 4.7 times more Manganese, 7.3 times more Phosphorus, 7.5 times more Potassium and 6.1 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Blanched Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, shortbread, commercially prepared, plain have 2.1 times more Saturated Fat, 229.5 times more Omega 3, 3.4 times more Carbohydrate and 4.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2 times more Fat, 1.7 times more Omega 6, 7.6 times more Fiber and 4 times more Protein than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Blanched Almonds have similar amounts of Energy per 100 g.
• Both Cookies, shortbread, commercially prepared, plain as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.