Comparing Nutrients in 14 ounces Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%
Almonds	14%	72%	14%

Macro Nutrients

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Almonds	Recommended Dietary Allowance
Energy	65% 1889kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	88% 85.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	51.3% 16.4g	47% 15g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	48.2% 8.2g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	197% 143g	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	33.4% 12.7g	131% 49.6g	38g per day for Men 19-50 years
Protein	34% 19g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.32mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	29.8% 119μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	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

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	243% 19.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	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	58.4% 409mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	140% 2096mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Almonds:

• Almonds contain 1.7 times more Vitamin B1, 6.9 times more Vitamin B2, 2 times more Vitamin B3, 13.1 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Almonds have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Almonds:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.3 times more Iron and 528 times more Sodium than Almonds.
• While Almonds contain 11.2 times more Calcium, 3.8 times more Copper, 5.6 times more Magnesium, 4.7 times more Phosphorus, 3.8 times more Potassium and 2.5 times more Zinc than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.

Comparison of macro-nutrients per 14 ounces:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 32 times more Omega 3, 3.3 times more Carbohydrate and 8.3 times more Sugars than Almonds.
• While Almonds contain 2.3 times more Fat, 6 times more Omega 6, 3.9 times more Fiber and 4.4 times more Protein than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Almonds have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.