Comparing Nutrients in 14 ounces Cookies, oatmeal, with raisins VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, oatmeal, with raisins	Almonds	Recommended Dietary Allowance
Energy	60.4% 1750kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	64.5% 62.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	67.5% 21.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	181% 132g	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	45.7% 33g	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	% 23.4g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 72.2g	% 15.7g	g per day for Men 19-50 years
Fiber	34.5% 13g	131% 49.6g	38g per day for Men 19-50 years
Protein	41.5% 23.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	34.7% 139μg	43.7% 175μg	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	678% 102mg	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, oatmeal, with raisins	Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	114% 9.13mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	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	64.6% 452mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	85% 1278mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, oatmeal, with raisins vs Almonds:

• Cookies, oatmeal, with raisins have 1.4 times more Vitamin B1 than Almonds.
• While Almonds contain 5.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Almonds have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Cookies, oatmeal, with raisins vs Almonds:

• Cookies, oatmeal, with raisins have 1.4 times more Selenium and 322 times more Sodium than Almonds.
• While Almonds contain 9.6 times more Calcium, 7.4 times more Copper, 1.6 times more Iron, 7.9 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 3.2 times more Potassium and 4.8 times more Zinc than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, with raisins have 1.4 times more Saturated Fat, 248.3 times more Omega 3, 3.2 times more Carbohydrate, 7.6 times more Sugars and 75.8 times more Fructose than Almonds.
• While Almonds contain 1.3 times more Energy, 3.2 times more Fat, 2.3 times more Omega 6, 3.8 times more Fiber and 3.6 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins as well as Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.