Comparing Nutrients in 5 ounces Cookie, with peanut butter filling, chocolate-coated VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Roasted Almonds	Recommended Dietary Allowance
Energy	27.5% 797kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	85% 27.2g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	21.4% 0.34g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	23% 29.8g	130g per day for Men 19-50 years
Sugars	60.4% 43.8g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	13% 4.96g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	15% 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	22.3% 89.3μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	41% 6.12mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.55% 6.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	173% 1.56mg	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	37.2% 2.98mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	138% 3.16mg	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	7.5% 52.4mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, with peanut butter filling, chocolate-coated VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookie, with peanut butter filling, chocolate-coated versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookie, with peanut butter filling, chocolate-coated vs Roasted Almonds:

• 5 ounces of Cookie, with peanut butter filling, chocolate-coated have 1.8 times more Vitamin B1, 1.2 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 13.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 5.5 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookie, with peanut butter filling, chocolate-coated as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookie, with peanut butter filling, chocolate-coated vs Roasted Almonds:

• 5 ounces of Cookie, with peanut butter filling, chocolate-coated have 3.7 times more Selenium and 123.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 7.7 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 16.4 times more Magnesium, 3.3 times more Manganese, 12.7 times more Phosphorus, 3.3 times more Potassium and 16.6 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• 5 ounces of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookie, with peanut butter filling, chocolate-coated have 4.7 times more Saturated Fat, 24.2 times more Omega 3, 2.5 times more Carbohydrate and 6.4 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.5 times more Fat, 2.1 times more Omega 6, 3.1 times more Fiber and 2.6 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Roasted Almonds offer comparable quantities of Energy per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3