Comparing Nutrients in 14 ounces Roasted Almonds VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Roasted Almonds	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	82% 2373kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	201% 262g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	283% 205g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	149% 83g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	14.7% 0.19mg	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	54.6% 218μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	632% 95mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	106% 1064mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	117% 1.05mg	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	185% 15mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.19% 6.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cookies, sugar wafer, chocolate-covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Cookies, sugar wafer, chocolate-covered to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Roasted Almonds have 5.6 times more Vitamin B2, 5.7 times more Vitamin B3, 2.8 times more Vitamin B6, 3.7 times more Vitamin B9 and 11.1 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Dry Roasted Almonds as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Roasted Almonds have more Calcium, 4.1 times more Copper, 3 times more Iron, 6.2 times more Magnesium, 4 times more Phosphorus, 2.3 times more Potassium and 5.4 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 2.7 times more Selenium and 46 times more Sodium than Dry Roasted Almonds.
• 14 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.9 times more Fat, 3.3 times more Omega 6, 3.2 times more Fiber and 6.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 4.2 times more Saturated Fat, 28.9 times more Omega 3, 3.1 times more Carbohydrate and 10.6 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, sugar wafer, chocolate-covered offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3