Comparing Nutrients in 1 pound AlmondsVS Cookies, graham crackers, chocolate-coated

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, graham crackers, chocolate-coated

45%

52%

1 lb ▼

Macro Nutrients

Almondsvs Cookies, graham crackers, chocolate-coated

91%2626kcal

Energy

78.2%2268kcal

2626 kcalvs2268 kcal

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

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233%226g

Fat

121%117g

226 gvs117 g

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

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54%17.2g

Saturated Fat

244%78g

17.2 gvs78 g

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

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0.85%0.014g

Omega 3

15%0.24g

0.014 gvs0.24 g

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

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329%56g

Omega 6

120%20.4g

56 gvs20.4 g

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

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0%0mg

Cholesterol

1.56%4.54mg

0 mgvs4.54 mg

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

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75%98g

Carbohydrate

233%303g

98 gvs303 g

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

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27.2%19.7g

Sugars

233%169g

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

19.7 gvs169 g

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

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0.69%0.5g

Fructose

≤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]

0.5 gvsNA g

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

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%0.77g

Glucose

0.77 gvsNA g

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

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%18g

Sucrose

18 gvsNA g

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

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149%56.7g

Fiber

26.3%9.98g

56.7 gvs9.98 g

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

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171%96g

Protein

32.4%18g

96 gvs18 g

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

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Vitamins

Almondsvs Cookies, graham crackers, chocolate-coated

0%0μg

Vitamin A

1%9.07μg

RAE, retinol activity equivalents

0 μgvs9.07 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

77.5%0.93mg

Vitamin B1

102%1.22mg

Thiamine

0.93 mgvs1.22 mg

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

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397%5.16mg

Vitamin B2

52.3%0.68mg

Riboflavin

5.16 mgvs0.68 mg

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

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103%16.4mg

Vitamin B3

48%7.7mg

Niacin, nicotinic acid, niacinamide

16.4 mgvs7.7 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

42.7%2.14mg

Vitamin B5

34.2%1.7mg

Pantothenic acid

2.14 mgvs1.7 mg

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

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48%0.62mg

Vitamin B6

22.3%0.29mg

Pyridoxine

0.62 mgvs0.29 mg

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

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862%259μg

Vitamin B7

Biotin

259 μgvsNA μg

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

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50%200μg

Vitamin B9

56.7%227μg

Folates and Folic Acid

200 μgvs227 μg

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

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0%0μg

Vitamin B12

19%0.45μg

Cobalamin

0 μgvs0.45 μg

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

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0%0mg

Vitamin C

0.5%0.45mg

Ascorbic acid

0 mgvs0.45 mg

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

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0%0IU

Vitamin D

0.76%4.54IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs4.54 IU

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

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775%116mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

116 mgvs4.5 mg

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

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0%0μg

Vitamin K

24%29μg

Phytomenadione or phylloquinone

0 μgvs29 μg

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

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Minerals

Almondsvs Cookies, graham crackers, chocolate-coated

122%1220mg

Calcium

21%209mg

1220 mgvs209 mg

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

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520%4.68mg

Copper

98%0.88mg

4.68 mgvs0.88 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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210%17mg

Iron

113%9.07mg

17 mgvs9.07 mg

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

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292%1225mg

Magnesium

17.3%72.6mg

1225 mgvs72.6 mg

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

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430%9.9mg

Manganese

92%2.1mg

9.9 mgvs2.1 mg

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

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457%205μg

Molybdenum

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

205 μgvsNA μg

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

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312%2182mg

Phosphorus

56.4%395mg

2182 mgvs395 mg

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

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98%3325mg

Potassium

35.6%1211mg

3325 mgvs1211 mg

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

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34%18.6μg

Selenium

92%50.3μg

18.6 μgvs50.3 μg

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

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0.3%4.54mg

Sodium

80%1202mg

4.54 mgvs1202 mg

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

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129%14mg

Zinc

8.25%0.91mg

14 mgvs0.91 mg

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

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0.54%20g

Water

0.25%9.07g

20 gvs9.07 g

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

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Lets compare vitamin content per 1 pound of Almonds vs Cookies, graham crackers, chocolate-coated:

Almonds have 7.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 25.9 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
While Cookies, graham crackers, chocolate-coated contain 1.3 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Almonds.
Both Almonds and Cookies, graham crackers, chocolate-coated have similar amounts of Vitamin B9 per 1 lb.
Both Almonds as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cookies, graham crackers, chocolate-coated:

Almonds have 5.8 times more Calcium, 5.3 times more Copper, 1.9 times more Iron, 16.9 times more Magnesium, 4.7 times more Manganese, 5.5 times more Phosphorus, 2.7 times more Potassium and 15.6 times more Zinc than Cookies, graham crackers, chocolate-coated.
While Cookies, graham crackers, chocolate-coated contain 2.7 times more Selenium and 265 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

Almonds have 1.9 times more Fat, 2.7 times more Omega 6, 5.7 times more Fiber and 5.3 times more Protein than Cookies, graham crackers, chocolate-coated.
While Cookies, graham crackers, chocolate-coated contain 4.5 times more Saturated Fat, 17.7 times more Omega 3, 3.1 times more Carbohydrate and 8.6 times more Sugars than Almonds.
Both Almonds and Cookies, graham crackers, chocolate-coated have similar amounts of Energy per 1 lb.
Both Almonds as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

AlmondsVS Blanched AlmondsCookies, graham crackers, chocolate-coatedVS Blanched AlmondsAlmondsVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Cookies, molasses

Compare Foods

Comparing Nutrients in 1 pound AlmondsVS Cookies, graham crackers, chocolate-coated

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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