Comparing Nutrients in 14 ounces Cookie, with peanut butter filling, chocolate-coated VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Energy	77% 2231kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	238% 76.2g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	57% 74g	130g per day for Men 19-50 years
Sugars	169% 123g	25.3% 18.4g	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	NA	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	36.6% 14g	103% 39.3g	38g per day for Men 19-50 years
Protein	57.4% 32g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	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	46.3% 0.56mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	35% 0.46mg	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	62.5% 250μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	114% 17mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Calcium	14% 139mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	453% 4.08mg	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	104% 8.33mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	317% 7.3mg	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	21% 147mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookie, with peanut butter filling, chocolate-coated vs Blanched Almonds:

• Cookie, with peanut butter filling, chocolate-coated has 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B1, 7.9 times more Vitamin B2 and 5.5 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Blanched Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookie, with peanut butter filling, chocolate-coated vs Blanched Almonds:

• Cookie, with peanut butter filling, chocolate-coated has 2.3 times more Selenium and 19.5 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 6.7 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 15.8 times more Magnesium, 2.7 times more Manganese, 13 times more Phosphorus, 3 times more Potassium and 14.9 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.

Comparison of macro-nutrients per 14 ounces:

• Cookie, with peanut butter filling, chocolate-coated has 4.9 times more Saturated Fat, 60.5 times more Omega 3, 2.8 times more Carbohydrate and 6.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Fat, 2 times more Omega 6, 2.8 times more Fiber and 2.6 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Blanched Almonds have similar amounts of Energy per 14 oz.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.