Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	74% 2147kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	54% 70g	130g per day for Men 19-50 years
Sugars	224% 163g	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	0% 0g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 147g	% 17.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	110% 41.7g	38g per day for Men 19-50 years
Protein	28.8% 16g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	43.3% 433mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	182% 14.6mg	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	71% 1.63mg	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	81.6% 572mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer vs Oil Roasted Almonds:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 1.9 times more Vitamin B5 than Oil Roasted Almonds.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Oil Roasted Almonds:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 122 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.7 times more Calcium, 3.7 times more Copper, 6.7 times more Magnesium, 6 times more Manganese, 3.2 times more Phosphorus, 2.1 times more Potassium and 3.9 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Oil Roasted Almonds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 3.6 times more Saturated Fat, more Omega 3, 3.6 times more Carbohydrate and 9 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.8 times more Fat, 6.3 times more Omega 6, 6.6 times more Fiber and 5.2 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Oil Roasted Almonds offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3