Comparing Nutrients in 14 ounces Cookies, chocolate chip, commercially prepared, special dietary VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, special dietary	Almonds	Recommended Dietary Allowance
Energy	61.6% 1786kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	68.7% 66.7g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	86% 1.37g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	218% 158g	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	16.7% 6.35g	131% 49.6g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, special dietary	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.5mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.4% 0.75mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.5% 11.3mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	53.6% 214μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	28% 4.2mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, special dietary	Almonds	Recommended Dietary Allowance
Calcium	18.3% 183mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	174% 14mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	62% 433mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	64.6% 968mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.55% 20.2g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, chocolate chip, commercially prepared, special dietary vs Almonds:

• Cookies, chocolate chip, commercially prepared, special dietary have 1.8 times more Vitamin B1, 1.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 6.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 7.6 times more Vitamin B6 and 24.2 times more Vitamin E than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, chocolate chip, commercially prepared, special dietary vs Almonds:

• Cookies, chocolate chip, commercially prepared, special dietary have 244 times more Sodium than Almonds.
• While Almonds contain 5.8 times more Calcium, 4.7 times more Copper, 12.9 times more Magnesium, 6 times more Manganese, 4.4 times more Phosphorus, 3.7 times more Potassium, 1.6 times more Selenium and 6.6 times more Zinc than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate chip, commercially prepared, special dietary have 115.3 times more Omega 3, 3.4 times more Carbohydrate and 9.2 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 3 times more Fat, 2.6 times more Omega 6, 7.8 times more Fiber and 5.4 times more Protein than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.