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

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Energy	68.4% 1984kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	106% 102g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	213% 68.3g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	204% 148g	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	NA	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	23% 8.73g	103% 39.3g	38g per day for Men 19-50 years
Protein	28.3% 16g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	49.6% 198μg	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	18.3% 183mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	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	99% 7.94mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	49.3% 345mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.48% 18g	3700g per day for Men 19-50 years

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

• Cookies, graham crackers, chocolate-coated have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6 and 24 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Blanched Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Blanched 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 Blanched Almonds:

• Cookies, graham crackers, chocolate-coated have 3.5 times more Selenium and 13.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Calcium, 5.3 times more Copper, 1.6 times more Iron, 16.8 times more Magnesium, 4 times more Manganese, 5.5 times more Phosphorus, 2.5 times more Potassium and 14.9 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 14 ounces:

• Cookies, graham crackers, chocolate-coated have 4.4 times more Saturated Fat, 13.3 times more Omega 3, 3.6 times more Carbohydrate and 8.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2 times more Fat, 2.7 times more Omega 6, 4.5 times more Fiber and 5.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Blanched Almonds have similar amounts of Energy per 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.