Comparing Nutrients in 14 ounces Blanched Almonds VS Cookies, peanut butter sandwich, special dietary

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, peanut butter sandwich, special dietary	7%	56%	37%

Macro Nutrients

	Blanched Almonds	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Energy	80.7% 2342kcal	73.2% 2123kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	61.2% 19.6g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	267% 45.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	155% 202g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	152% 85g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, peanut butter sandwich, special dietary	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	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	130% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	40.2% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	24% 0.31mg	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	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Calcium	94% 937mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	118% 1.06mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	122% 2.8mg	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	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	109% 1635mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cookies, peanut butter sandwich, special dietary per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Cookies, peanut butter sandwich, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cookies, peanut butter sandwich, special dietary:

• 14 ounces of Blanched Almonds have 4.8 times more Vitamin B2 and 1.5 times more Vitamin B6 than Cookies, peanut butter sandwich, special dietary.
• While 14 oz of Cookies, peanut butter sandwich, special dietary contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Cookies, peanut butter sandwich, special dietary provide similar amounts of Vitamin B9 per 14 ounces.
• Both Blanched Almonds as well as Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Cookies, peanut butter sandwich, special dietary:

• 14 ounces of Blanched Almonds have 5.5 times more Calcium, 3.8 times more Copper, 1.3 times more Iron, 5.3 times more Magnesium, 2.6 times more Manganese, 3.1 times more Phosphorus, 2.2 times more Potassium and 2.9 times more Zinc than Cookies, peanut butter sandwich, special dietary.
• While 14 oz of Cookies, peanut butter sandwich, special dietary contain 21.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cookies, peanut butter sandwich, special dietary contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.5 times more Fat and 2.1 times more Protein than Cookies, peanut butter sandwich, special dietary.
• While 14 oz of Cookies, peanut butter sandwich, special dietary contain 137.8 times more Omega 3 and 2.7 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cookies, peanut butter sandwich, special dietary offer comparable quantities of Energy, Saturated Fat and Omega 6 per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3