Comparing Nutrients in 14 ounces Cookies, graham crackers, chocolate-coated VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Energy	68.4% 1984kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	106% 102g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	213% 68.3g	47% 15g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	288% 49g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	204% 148g	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	23% 8.73g	131% 49.6g	38g per day for Men 19-50 years
Protein	28.3% 16g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	49.6% 198μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Calcium	18.3% 183mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	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	99% 7.94mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	49.3% 345mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, graham crackers, chocolate-coated vs Almonds:

• Cookies, graham crackers, chocolate-coated have 1.3 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 25.9 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, graham crackers, chocolate-coated vs Almonds:

• Cookies, graham crackers, chocolate-coated have 2.7 times more Selenium and 265 times more Sodium than Almonds.
• While Almonds contain 5.8 times more Calcium, 5.3 times more Copper, 1.9 times more Iron, 16.9 times more Magnesium, 4.7 times more Manganese, 5.5 times more Phosphorus, 2.7 times more Potassium and 15.6 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 14 ounces:

• Cookies, graham crackers, chocolate-coated have 4.5 times more Saturated Fat, 17.7 times more Omega 3, 3.1 times more Carbohydrate and 8.6 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Fat, 2.7 times more Omega 6, 5.7 times more Fiber and 5.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Almonds have similar amounts of Energy per 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.