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

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	65% 1889kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	88% 85.3g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	51.3% 16.4g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	48.2% 8.2g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	54% 70g	130g per day for Men 19-50 years
Sugars	197% 143g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	110% 41.7g	38g per day for Men 19-50 years
Protein	34% 19g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Oil Roasted 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.32mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	36% 0.47mg	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	29.8% 119μg	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.76mg	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	58.4% 409mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.3 times more Vitamin B1 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 4.7 times more Vitamin B2, 2 times more Vitamin B3, 6.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Oil Roasted Almonds provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.3 times more Iron and 528 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 12.1 times more Calcium, 3.5 times more Copper, 5.7 times more Magnesium, 4.5 times more Phosphorus, 3.6 times more Potassium and 2.5 times more Zinc than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have more Omega 3, 4 times more Carbohydrate and 7.9 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.3 times more Energy, 2.6 times more Fat, 6.5 times more Omega 6, 3.3 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 Oil Roasted Almonds offer comparable quantities of Saturated Fat per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3