Comparing Nutrients in 14 ounces Almonds VS Cookies, animal, with frosting or icing

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, animal, with frosting or icing	2%	43%	55%

Macro Nutrients

	Almonds	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Energy	79.2% 2298kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	201% 64.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	59.3% 0.95g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	214% 278g	130g per day for Men 19-50 years
Sugars	24% 17.3g	225% 163g	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	0.6% 0.44g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	150% 84g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	678% 102mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Calcium	107% 1068mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	23% 0.21mg	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	184% 14.7mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Cookies, animal, with frosting or icing:

• Almonds have 7.6 times more Vitamin B2, 2.1 times more Vitamin B3, 9.8 times more Vitamin B6 and 27.6 times more Vitamin E than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Cookies, animal, with frosting or icing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cookies, animal, with frosting or icing:

• Almonds have 44.8 times more Calcium, 19.8 times more Copper, 2.4 times more Iron, 38.6 times more Magnesium, 96.2 times more Phosphorus, 7.6 times more Potassium and 13 times more Zinc than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 2.8 times more Selenium and 257 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.1 times more Fat, 2.9 times more Omega 6, 13.9 times more Fiber and 7.1 times more Protein than Cookies, animal, with frosting or icing.
• While Cookies, animal, with frosting or icing contain 4.3 times more Saturated Fat, 79.7 times more Omega 3, 3.3 times more Carbohydrate and 9.4 times more Sugars than Almonds.
• Both Almonds and Cookies, animal, with frosting or icing have similar amounts of Energy per 14 oz.
• Both Almonds as well as Cookies, animal, with frosting or icing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.