Comparing Nutrients in 5 ounces Cookies, animal, with frosting or icing VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, animal, with frosting or icing	2%	43%	55%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, animal, with frosting or icing	Almonds	Recommended Dietary Allowance
Energy	25% 721kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	35.2% 34g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	71.8% 23g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	80.4% 58.3g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal, with frosting or icing	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.6μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	8.8% 1.3mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal, with frosting or icing	Almonds	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	162% 1.46mg	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	28% 2.23mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	NA	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1% 7.1mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, animal, with frosting or icing vs Almonds:

• Cookies, animal, with frosting or icing have 1.4 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B2, 2.1 times more Vitamin B3, 9.8 times more Vitamin B6 and 27.6 times more Vitamin E than Cookies, animal, with frosting or icing.
• Both Cookies, animal, with frosting or icing as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, animal, with frosting or icing vs Almonds:

• Cookies, animal, with frosting or icing have 2.8 times more Selenium and 257 times more Sodium than Almonds.
• While Almonds contain 44.8 times more Calcium, 19.8 times more Copper, 2.4 times more Iron, 38.6 times more Magnesium, 96.2 times more Phosphorus, 7.6 times more Potassium and 13 times more Zinc than Cookies, animal, with frosting or icing.

Comparison of macro-nutrients per 5 ounces:

• Cookies, animal, with frosting or icing have 4.3 times more Saturated Fat, 79.7 times more Omega 3, 3.3 times more Carbohydrate and 9.4 times more Sugars than Almonds.
• While Almonds contain 2.1 times more Fat, 2.9 times more Omega 6, 13.9 times more Fiber and 7.1 times more Protein than Cookies, animal, with frosting or icing.
• Both Cookies, animal, with frosting or icing and Almonds have similar amounts of Energy per 5 oz.
• Both Cookies, animal, with frosting or icing as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.