Comparing Nutrients in 14 ounces Cookies, animal crackers (includes arrowroot, tea biscuits) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Almonds	Recommended Dietary Allowance
Energy	61% 1770kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	56.5% 54.8g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	43% 13.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.05g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	128% 92g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	131% 49.6g	38g per day for Men 19-50 years
Protein	49% 27.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.8mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	102% 409μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	3.18% 0.48mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Almonds	Recommended Dietary Allowance
Calcium	17% 171mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	455% 4.1mg	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	136% 11mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64.6% 452mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	88.6% 1330mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) vs Almonds:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have 1.7 times more Vitamin B1, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 3.5 times more Vitamin B2, 1.3 times more Vitamin B5, 6.2 times more Vitamin B6 and 213.6 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, animal crackers (includes arrowroot, tea biscuits) vs Almonds:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have 1.7 times more Selenium and 335 times more Sodium than Almonds.
• While Almonds contain 6.3 times more Calcium, 6.6 times more Copper, 1.3 times more Iron, 15 times more Magnesium, 5.2 times more Manganese, 4.2 times more Phosphorus, 7.3 times more Potassium and 4.9 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).

Comparison of macro-nutrients per 14 ounces:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have 32 times more Omega 3, 3.4 times more Carbohydrate and 5.4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 3.6 times more Fat, 6.9 times more Omega 6, 11.4 times more Fiber and 3.1 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.