Comparing Nutrients in 14 ounces Cookies, oatmeal, commercially prepared, regular VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Blanched Almonds	Recommended Dietary Allowance
Energy	61.6% 1786kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	57% 74g	130g per day for Men 19-50 years
Sugars	135% 98g	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	29.2% 11g	103% 39.3g	38g per day for Men 19-50 years
Protein	44% 24.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	58.5% 234μg	48.6% 194μg	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	2.2% 2mg	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	6.88% 1.03mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Blanched Almonds	Recommended Dietary Allowance
Calcium	14.7% 147mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	128% 10.2mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	78.2% 548mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	70.7% 39μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, oatmeal, commercially prepared, regular vs Blanched Almonds:

• Cookies, oatmeal, commercially prepared, regular have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5, 1.2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 91.3 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, oatmeal, commercially prepared, regular vs Blanched Almonds:

• Cookies, oatmeal, commercially prepared, regular have 3.1 times more Selenium and 27.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Calcium, 7.7 times more Copper, 1.3 times more Iron, 8.1 times more Magnesium, 2.2 times more Manganese, 3.5 times more Phosphorus, 4.6 times more Potassium and 3.8 times more Zinc than Cookies, oatmeal, commercially prepared, regular.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, commercially prepared, regular have 32.3 times more Omega 3, 3.7 times more Carbohydrate and 5.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 2.9 times more Fat, 5.1 times more Omega 6, 3.5 times more Fiber and 3.5 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Blanched Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Cookies, oatmeal, commercially prepared, regular as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.