Comparing Nutrients in 14 ounces Cookies, sugar wafer, chocolate-covered VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Blanched Almonds	Recommended Dietary Allowance
Energy	72% 2088kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	214% 68.4g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	57% 74g	130g per day for Men 19-50 years
Sugars	283% 205g	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	35.5% 13.5g	103% 39.3g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Blanched 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	31% 0.37mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	15% 59.5μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	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	57% 8.57mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	61.5% 4.92mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.3% 464mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, sugar wafer, chocolate-covered vs Blanched Almonds:

• Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2 times more Vitamin B1, 3.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 11 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, sugar wafer, chocolate-covered vs Blanched Almonds:

• Cookies, sugar wafer, chocolate-covered have 1.7 times more Selenium and 7.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 3.9 times more Copper, 2.6 times more Iron, 6 times more Magnesium, 4.1 times more Phosphorus, 2.1 times more Potassium and 4.9 times more Zinc than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 14 ounces:

• Cookies, sugar wafer, chocolate-covered have 4.4 times more Saturated Fat, 72.3 times more Omega 3, 3.5 times more Carbohydrate and 11.2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Fat, 3.2 times more Omega 6, 2.9 times more Fiber and 6.2 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Blanched Almonds have similar amounts of Energy per 14 oz.
• Both Cookies, sugar wafer, chocolate-covered as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.