Comparing Nutrients in 14 ounces Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	6%	3%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Roasted Almonds	Recommended Dietary Allowance
Energy	41.7% 1211kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	4.46% 4.33g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	64% 83.4g	130g per day for Men 19-50 years
Sugars	237% 172g	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	114% 43.3g	38g per day for Men 19-50 years
Protein	35.4% 20g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.2% 0.68mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	19% 75.4μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	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	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

	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 119mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	138% 11mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	NA	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	40.3% 282mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	46% 691mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes vs Roasted Almonds:

• 14 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have more Vitamin B12 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 7 times more Vitamin B2, 2.7 times more Vitamin B3, 5.6 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.9 times more Vitamin B9 than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• Both Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes and Roasted Almonds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have insufficient amounts of Vitamin B5 and Vitamin B6
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin B12
• Both Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes vs Roasted Almonds:

• 14 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have 58 times more Sodium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 8.9 times more Calcium, 6.5 times more Copper, 1.3 times more Iron, 11.2 times more Magnesium, 6.6 times more Phosphorus, 6.4 times more Potassium and 7.2 times more Zinc than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• Both Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes and Roasted Almonds contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have 3.5 times more Carbohydrate and 8.9 times more Sugars than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2 times more Energy, 48.2 times more Fat, 9.6 times more Saturated Fat, 6.8 times more Fiber and 4.2 times more Protein than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.