Comparing Nutrients in 100 grams Oil Roasted Almonds VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Oil Roasted Almonds	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	21% 607kcal	15.4% 447kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	39.5% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	39.3% 51g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	34.5% 25g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	13% 5g	38g per day for Men 19-50 years
Protein	38% 21.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	3.7% 0.048mg	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	6.75% 27μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	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	173% 26mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	29% 291mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	25% 0.23mg	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	46% 3.68mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	NA	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	66.6% 466mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	14% 213mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cookies, chocolate cream covered biscuit sticks per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Cookies, chocolate cream covered biscuit sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Cookies, chocolate cream covered biscuit sticks:

• 100 grams of Oil Roasted Almonds have 1.3 times more Vitamin B1, 3.9 times more Vitamin B2, 5.7 times more Vitamin B3, 2.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.9 times more Vitamin E than Cookies, chocolate cream covered biscuit sticks.
• While 100 g of Cookies, chocolate cream covered biscuit sticks contain more Vitamin B12 than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin B12
• Both Oil Roasted Almonds as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Cookies, chocolate cream covered biscuit sticks:

• 100 grams of Oil Roasted Almonds have 5.8 times more Calcium, 4.2 times more Copper, 4.1 times more Iron, 7.6 times more Magnesium, 2.5 times more Phosphorus, 3.9 times more Potassium and 3.4 times more Zinc than Cookies, chocolate cream covered biscuit sticks.
• While 100 g of Cookies, chocolate cream covered biscuit sticks contain 3.6 times more Selenium and 213 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.4 times more Energy, 2.5 times more Fat, 2 times more Omega 6, 2.1 times more Fiber and 2.1 times more Protein than Cookies, chocolate cream covered biscuit sticks.
• While 100 g of Cookies, chocolate cream covered biscuit sticks contain 3 times more Saturated Fat, 2.9 times more Carbohydrate and 5.5 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cookies, chocolate cream covered biscuit sticks provide inadequate amounts of Omega 3 in 100 grams.