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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Roasted Almonds	Recommended Dietary Allowance
Energy	63.5% 1842kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	78.3% 76g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	64% 83.4g	130g per day for Men 19-50 years
Sugars	223% 161g	26.6% 19.3g	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	3.83% 2.78g	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 155g	% 19g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	114% 43.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.94mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Cookies, chocolate sandwich, with creme filling, regular have 2.6 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Vitamin B2, 1.4 times more Vitamin B3, 5.9 times more Vitamin B6 and 9.7 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Dry Roasted 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 Roasted Almonds:

• Cookies, chocolate sandwich, with creme filling, regular have 3.3 times more Iron, 2.6 times more Selenium and 129.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.8 times more Calcium, 3.3 times more Copper, 5.9 times more Magnesium, 3.2 times more Manganese, 5.1 times more Phosphorus, 3 times more Potassium and 4.5 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, 29.8 times more Omega 3, 3.4 times more Carbohydrate and 8.4 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 2.7 times more Fat, 4 times more Omega 6, 3.8 times more Fiber and 4 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.