Comparing Nutrients in 1 pound AlmondsVS Cookies, peanut butter sandwich, regular

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, peanut butter sandwich, regular

39%

54%

1 lb ▼

Macro Nutrients

Almondsvs Cookies, peanut butter sandwich, regular

91%2626kcal

Energy

74.8%2168kcal

2626 kcalvs2168 kcal

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

Find Nuts and Seeds rich in Energy

233%226g

Fat

99%96g

226 gvs96 g

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

Find Nuts and Seeds rich in Fat

54%17.2g

Saturated Fat

71%22.7g

17.2 gvs22.7 g

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

Find Nuts and Seeds rich in Saturated Fat

0.85%0.014g

Omega 3

30.3%0.49g

0.014 gvs0.49 g

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

Find Nuts and Seeds rich in Omega 3

329%56g

Omega 6

98%16.7g

56 gvs16.7 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

75%98g

Carbohydrate

229%298g

98 gvs298 g

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

Find Nuts and Seeds rich in Carbohydrate

27.2%19.7g

Sugars

222%161g

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

19.7 gvs161 g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

%0.77g

Glucose

0.77 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%18g

Sucrose

18 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

149%56.7g

Fiber

22.7%8.6g

56.7 gvs8.6 g

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

Find Nuts and Seeds rich in Fiber

171%96g

Protein

71.3%40g

96 gvs40 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Cookies, peanut butter sandwich, regular

0%0μg

Vitamin A

0.5%4.54μg

RAE, retinol activity equivalents

0 μgvs4.54 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

123%1.47mg

Thiamine

0.93 mgvs1.47 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

397%5.16mg

Vitamin B2

92%1.2mg

Riboflavin

5.16 mgvs1.2 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

103%16.4mg

Vitamin B3

106%17mg

Niacin, nicotinic acid, niacinamide

16.4 mgvs17 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

83%4.15mg

Pantothenic acid

2.14 mgvs4.15 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

48%0.62mg

Vitamin B6

48.5%0.63mg

Pyridoxine

0.62 mgvs0.63 mg

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

Find Nuts and Seeds rich in Vitamin B6

862%259μg

Vitamin B7

Biotin

259 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

50%200μg

Vitamin B9

69%277μg

Folates and Folic Acid

200 μgvs277 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

43.5%1.04μg

Cobalamin

0 μgvs1.04 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

775%116mg

Vitamin E

56.5%8.5mg

Tocopherols and Tocotrienols

116 mgvs8.5 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

14.7%17.7μg

Phytomenadione or phylloquinone

0 μgvs17.7 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Cookies, peanut butter sandwich, regular

122%1220mg

Calcium

24%240mg

1220 mgvs240 mg

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

Find Nuts and Seeds rich in Calcium

520%4.68mg

Copper

119%1.08mg

4.68 mgvs1.08 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

210%17mg

Iron

147%11.8mg

17 mgvs11.8 mg

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

Find Nuts and Seeds rich in Iron

292%1225mg

Magnesium

53%222mg

1225 mgvs222 mg

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

Find Nuts and Seeds rich in Magnesium

430%9.9mg

Manganese

180%4.14mg

9.9 mgvs4.14 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

312%2182mg

Phosphorus

122%853mg

2182 mgvs853 mg

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

Find Nuts and Seeds rich in Phosphorus

98%3325mg

Potassium

25.6%871mg

3325 mgvs871 mg

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

Find Nuts and Seeds rich in Potassium

34%18.6μg

Selenium

63.5%35μg

18.6 μgvs35 μg

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

Find Nuts and Seeds rich in Selenium

0.3%4.54mg

Sodium

111%1669mg

4.54 mgvs1669 mg

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

Find Nuts and Seeds rich in Sodium

129%14mg

Zinc

43.7%4.8mg

14 mgvs4.8 mg

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

Find Nuts and Seeds rich in Zinc

0.54%20g

Water

0.34%12.7g

20 gvs12.7 g

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

Find Nuts and Seeds rich in Water

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

Almonds have 4.3 times more Vitamin B2 and 13.7 times more Vitamin E than Cookies, peanut butter sandwich, regular.
While Cookies, peanut butter sandwich, regular contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
Both Almonds and Cookies, peanut butter sandwich, regular have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
Both Almonds as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

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

Almonds have 5.1 times more Calcium, 4.4 times more Copper, 1.4 times more Iron, 5.5 times more Magnesium, 2.4 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 2.9 times more Zinc than Cookies, peanut butter sandwich, regular.
While Cookies, peanut butter sandwich, regular contain 1.9 times more Selenium and 368 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

Almonds have 1.2 times more Energy, 2.4 times more Fat, 3.3 times more Omega 6, 6.6 times more Fiber and 2.4 times more Protein than Cookies, peanut butter sandwich, regular.
While Cookies, peanut butter sandwich, regular contain 1.3 times more Saturated Fat, 35.7 times more Omega 3, 3 times more Carbohydrate and 8.1 times more Sugars than Almonds.
Both Almonds as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

AlmondsVS Blanched AlmondsCookies, peanut butter sandwich, regularVS Blanched AlmondsAlmondsVS Cookies, shortbread, commercially prepared, plainCookies, peanut butter sandwich, regularVS Cookies, shortbread, commercially prepared, plain

Compare Foods

Comparing Nutrients in 1 pound AlmondsVS Cookies, peanut butter sandwich, regular

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: