Comparing Nutrients in 14 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	67.3% 1953kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 259g	54% 70g	130g per day for Men 19-50 years
Sugars	180% 131g	25% 18g	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	2.14% 1.55g	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	% 4.8g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 124g	% 17.4g	g per day for Men 19-50 years
Fiber	21% 7.94g	110% 41.7g	38g per day for Men 19-50 years
Protein	36% 20.2g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	36% 0.47mg	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	71.4% 286μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	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	53% 7.98mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 134μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	142% 1.3mg	421% 3.8mg	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	277% 22mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	425% 9.76mg	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	62% 433mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	82.3% 1234mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Oil Roasted Almonds:

• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 3.2 times more Vitamin B1, 2.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B6 and 12.9 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Oil Roasted Almonds:

• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.5 times more Iron and 311 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 13.9 times more Calcium, 3 times more Copper, 6.7 times more Magnesium, 4 times more Manganese, 4.3 times more Phosphorus, 4.1 times more Potassium and 4.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Oil Roasted Almonds contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.9 times more Saturated Fat, more Omega 3, 3.7 times more Carbohydrate and 7.2 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.2 times more Fat, 1.8 times more Omega 6, 5.3 times more Fiber and 4.2 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Oil Roasted Almonds offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3