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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, oatmeal, with raisins	Roasted Almonds	Recommended Dietary Allowance
Energy	60.4% 1750kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	64.5% 62.6g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	67.5% 21.6g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	64% 83.4g	130g per day for Men 19-50 years
Sugars	181% 132g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 72.2g	% 19g	g per day for Men 19-50 years
Fiber	34.5% 13g	114% 43.3g	38g per day for Men 19-50 years
Protein	41.5% 23.3g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	41.5% 0.54mg	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	34.7% 139μg	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	385% 8.86mg	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	64.6% 452mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	85% 1278mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal, with raisins have 3.6 times more Vitamin B1 and 1.2 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, oatmeal, with raisins.

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

• Cookies, oatmeal, with raisins have 3 times more Selenium and 107.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.6 times more Calcium, 7.9 times more Copper, 1.6 times more Iron, 8.2 times more Magnesium, 2.8 times more Manganese, 4.1 times more Phosphorus, 3.1 times more Potassium and 5.1 times more Zinc than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, with raisins have 1.3 times more Saturated Fat, 74.5 times more Omega 3, 3.3 times more Carbohydrate, 6.8 times more Sugars and 834 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 3.3 times more Fat, 2.4 times more Omega 6, 3.3 times more Fiber and 3.6 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.