Comparing Nutrients in 1 kilogram Cookies, oatmeal, dry mixVS Almonds

Macros Ratio

Protein Fat Carbs

Cookies, oatmeal, dry mix

37%

57%

Almonds

14%

72%

14%

1 kg ▼

Macro Nutrients

Cookies, oatmeal, dry mixvs Almonds

159%4620kcal

Energy

200%5790kcal

4620 kcalvs5790 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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198%192g

Fat

515%499g

192 gvs499 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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149%47.6g

Saturated Fat

119%38g

47.6 gvs38 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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85%1.36g

Omega 3

1.88%0.03g

1.36 gvs0.03 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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156%26.6g

Omega 6

725%123g

26.6 gvs123 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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518%673g

Carbohydrate

166%216g

673 gvs216 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

60%43.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs43.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

1.5%1.1g

≤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]

NA gvs1.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.7g

NA gvs1.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%39.5g

NA gvs39.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

329%125g

NA gvs125 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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116%65g

Protein

378%212g

65 gvs212 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, oatmeal, dry mixvs Almonds

1.1%10μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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118%1.42mg

Vitamin B1

171%2.05mg

Thiamine

1.42 mgvs2.05 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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108%1.4mg

Vitamin B2

875%11.4mg

Riboflavin

1.4 mgvs11.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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81.3%13mg

Vitamin B3

226%36mg

Niacin, nicotinic acid, niacinamide

13 mgvs36 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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91%4.57mg

Vitamin B5

94%4.7mg

Pantothenic acid

4.57 mgvs4.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.3%0.42mg

Vitamin B6

105%1.37mg

Pyridoxine

0.42 mgvs1.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

1900%570μg

Biotin

NA μgvs570 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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125%500μg

Vitamin B9

110%440μg

Folates and Folic Acid

500 μgvs440 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.1%1mg

Vitamin C

0%0mg

Ascorbic acid

1 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

1709%256mg

Tocopherols and Tocotrienols

NA mgvs256 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, oatmeal, dry mixvs Almonds

25%250mg

Calcium

269%2690mg

250 mgvs2690 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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222%2mg

Copper

1146%10.3mg

2 mgvs10.3 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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278%22mg

Iron

464%37mg

22 mgvs37 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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114%480mg

Magnesium

643%2700mg

480 mgvs2700 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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535%12.3mg

Manganese

947%21.8mg

12.3 mgvs21.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

1007%453μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs453 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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233%1630mg

Phosphorus

687%4810mg

1630 mgvs4810 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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54%1830mg

Potassium

216%7330mg

1830 mgvs7330 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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193%106μg

Selenium

74.5%41μg

106 μgvs41 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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315%4730mg

Sodium

0.67%10mg

4730 mgvs10 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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72.7%8mg

Zinc

284%31mg

8 mgvs31 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.43%53g

Water

1.2%44g

53 gvs44 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cookies, oatmeal, dry mix vs Almonds:

Almonds contain 1.4 times more Vitamin B1, 8.1 times more Vitamin B2, 2.8 times more Vitamin B3 and 3.3 times more Vitamin B6 than Cookies, oatmeal, dry mix.
Both Cookies, oatmeal, dry mix and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
Both Cookies, oatmeal, dry mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cookies, oatmeal, dry mix vs Almonds:

Cookies, oatmeal, dry mix have 2.6 times more Selenium and 473 times more Sodium than Almonds.
While Almonds contain 10.8 times more Calcium, 5.2 times more Copper, 1.7 times more Iron, 5.6 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, 4 times more Potassium and 3.9 times more Zinc than Cookies, oatmeal, dry mix.

Comparison of macro-nutrients per 1 kilogram:

Cookies, oatmeal, dry mix have 1.3 times more Saturated Fat, 45.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
While Almonds contain 1.3 times more Energy, 2.6 times more Fat, 4.6 times more Omega 6 and 3.3 times more Protein than Cookies, oatmeal, dry mix.
Both Cookies, oatmeal, dry mix as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Cookies, oatmeal, dry mixVS Cookies, oatmeal, with raisinsAlmondsVS Cookies, oatmeal, with raisinsCookies, oatmeal, dry mixVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 1 kilogram Cookies, oatmeal, dry mixVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: