Comparing Nutrients in 14 ounces Blanched Almonds VS Cookies, chocolate sandwich, with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	80.7% 2342kcal	59.7% 1730kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	36.5% 11.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	70.4% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	233% 302g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	152% 85g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	6.1% 0.079mg	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	48.6% 194μg	67.5% 270μg	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	628% 94mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53% 63.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	94% 937mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	83% 0.75mg	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	163% 13mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	NA	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	273% 1909mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.67% 24.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• Blanched Almonds have 3.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 5.8 times more Vitamin B6 and 14.1 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While Cookies, chocolate sandwich, with creme filling, reduced fat contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• Blanched Almonds have more Calcium, 5.5 times more Copper, 10.7 times more Magnesium, 7.3 times more Phosphorus, 3.7 times more Potassium and 6.1 times more Zinc than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While Cookies, chocolate sandwich, with creme filling, reduced fat contain 4.1 times more Selenium and 24.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate sandwich, with creme filling, reduced fat have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.4 times more Energy, 4 times more Fat, 1.3 times more Saturated Fat, 4.1 times more Omega 6, 3.4 times more Fiber and 7.3 times more Protein than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While Cookies, chocolate sandwich, with creme filling, reduced fat contain 102.8 times more Omega 3, 4.1 times more Carbohydrate and 8.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.