Comparing Nutrients in 14 ounces Cookies, peanut butter sandwich, regular VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Almonds	Recommended Dietary Allowance
Energy	65.4% 1897kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	47% 15g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	194% 141g	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	20% 7.54g	131% 49.6g	38g per day for Men 19-50 years
Protein	62.4% 35g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	60.5% 242μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49.5% 7.42mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	129% 10.3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	107% 746mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, peanut butter sandwich, regular vs Almonds:

• Cookies, peanut butter sandwich, regular have 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 4.3 times more Vitamin B2 and 13.7 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Cookies, peanut butter sandwich, regular as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, peanut butter sandwich, regular vs Almonds:

• Cookies, peanut butter sandwich, regular have 1.9 times more Selenium and 368 times more Sodium than Almonds.
• While Almonds contain 5.1 times more Calcium, 4.4 times more Copper, 1.4 times more Iron, 5.5 times more Magnesium, 2.4 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 2.9 times more Zinc than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 14 ounces:

• Cookies, peanut butter sandwich, regular have 1.3 times more Saturated Fat, 35.7 times more Omega 3, 3 times more Carbohydrate and 8.1 times more Sugars than Almonds.
• While Almonds contain 2.4 times more Fat, 3.3 times more Omega 6, 6.6 times more Fiber and 2.4 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almonds have similar amounts of Energy per 14 oz.
• Both Cookies, peanut butter sandwich, regular as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.