Comparing Nutrients in 14 ounces Roasted Almonds VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%

Macro Nutrients

	Roasted Almonds	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Energy	82% 2373kcal	65% 1889kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	88% 85.3g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	51.3% 16.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	48.2% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	214% 279g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	197% 143g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	149% 83g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	45.8% 7.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	9.77% 0.13mg	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	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	632% 95mg	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

	Roasted Almonds	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Calcium	106% 1064mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	119% 1.07mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	45.4% 191mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	140% 2096mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.17% 6.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• Dry Roasted Almonds have 7.3 times more Vitamin B2, 2 times more Vitamin B3, 8.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 1.6 times more Vitamin B1 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• Dry Roasted Almonds have 11.2 times more Calcium, 4.1 times more Copper, 5.8 times more Magnesium, 4.6 times more Phosphorus, 3.7 times more Potassium and 2.7 times more Zinc than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 1.3 times more Iron and 176 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.3 times more Energy, 2.4 times more Fat, 6.3 times more Omega 6, 3.4 times more Fiber and 4.4 times more Protein than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 9.6 times more Omega 3, 3.3 times more Carbohydrate and 7.4 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have similar amounts of Saturated Fat per 14 oz.
• Both Dry Roasted Almonds as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Glucose and Sucrose in 14 oz.