Comparing Nutrients in 14 ounces Cookies, molasses VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, molasses	Almonds	Recommended Dietary Allowance
Energy	59% 1707kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 51g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	40% 12.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	96% 70g	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	10.4% 3.97g	131% 49.6g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	88.3% 353μg	43.7% 175μg	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	2.9% 0.44mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Almonds	Recommended Dietary Allowance
Calcium	29.4% 294mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	164% 1.5mg	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	319% 25.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	54% 377mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	121% 1822mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, molasses vs Almonds:

• Cookies, molasses have 1.7 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 233 times more Vitamin E than Cookies, molasses.
• Both Cookies, molasses and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Cookies, molasses as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, molasses vs Almonds:

• Cookies, molasses have 1.7 times more Iron, 1.4 times more Selenium and 459 times more Sodium than Almonds.
• While Almonds contain 3.6 times more Calcium, 2.8 times more Copper, 5.2 times more Magnesium, 1.7 times more Manganese, 5.1 times more Phosphorus, 2.1 times more Potassium and 6.9 times more Zinc than Cookies, molasses.

Comparison of macro-nutrients per 14 ounces:

• Cookies, molasses have 29.3 times more Omega 3, 3.4 times more Carbohydrate and 4 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 3.9 times more Fat, 7.5 times more Omega 6, 12.5 times more Fiber and 3.8 times more Protein than Cookies, molasses.
• Both Cookies, molasses and Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Cookies, molasses as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.