Comparing Nutrients in 14 ounces Cookies, chocolate sandwich, with creme filling, regular VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Blanched Almonds	Recommended Dietary Allowance
Energy	63.5% 1842kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	78.3% 76g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	57% 74g	130g per day for Men 19-50 years
Sugars	223% 161g	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	3.83% 2.78g	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	% 3.65g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 155g	% 17.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	103% 39.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Blanched 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	65% 0.78mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.94mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	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	60.5% 242μg	48.6% 194μg	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	65.4% 9.8mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	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	602% 48mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	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	52.7% 369mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, chocolate sandwich, with creme filling, regular vs Blanched Almonds:

• Cookies, chocolate sandwich, with creme filling, regular have 1.2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3 times more Vitamin B2, 1.3 times more Vitamin B3, 5 times more Vitamin B6 and 9.6 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Cookies, chocolate sandwich, with creme filling, regular 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 Cookies, chocolate sandwich, with creme filling, regular vs Blanched Almonds:

• Cookies, chocolate sandwich, with creme filling, regular have 3.7 times more Iron, 1.6 times more Selenium and 20.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 11.2 times more Calcium, 3.1 times more Copper, 5.7 times more Magnesium, 2.6 times more Manganese, 5.2 times more Phosphorus, 2.8 times more Potassium and 4 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate sandwich, with creme filling, regular have 1.4 times more Saturated Fat, 74.5 times more Omega 3, 3.8 times more Carbohydrate and 8.8 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 2.7 times more Fat, 3.8 times more Omega 6, 3.4 times more Fiber and 4.1 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.