Comparing Nutrients in 1 pound Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%
Almonds	14%	72%	14%

Macro Nutrients

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Almonds	Recommended Dietary Allowance
Energy	74.5% 2159kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	58.7% 18.8g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	75% 98g	130g per day for Men 19-50 years
Sugars	225% 163g	27.2% 19.7g	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	NA	0.69% 0.5g	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	38% 14.5g	149% 56.7g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.27% 0.16mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	520% 4.68mg	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	278% 22.2mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.7% 467mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	160% 2395mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	50.7% 5.58mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.19% 7.12g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Almonds:

• Almonds contain 1.7 times more Vitamin B1, 6.9 times more Vitamin B2, 2 times more Vitamin B3, 13.1 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Almonds have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Almonds:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.3 times more Iron and 528 times more Sodium than Almonds.
• While Almonds contain 11.2 times more Calcium, 3.8 times more Copper, 5.6 times more Magnesium, 4.7 times more Phosphorus, 3.8 times more Potassium and 2.5 times more Zinc than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.

Comparison of macro-nutrients per 1 pound:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 32 times more Omega 3, 3.3 times more Carbohydrate and 8.3 times more Sugars than Almonds.
• While Almonds contain 2.3 times more Fat, 6 times more Omega 6, 3.9 times more Fiber and 4.4 times more Protein than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Almonds have similar amounts of Energy and Saturated Fat per 1 lb.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 lb.