Comparing Nutrients in 5 ounces Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17% 489kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.92g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	75.7% 55g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	39% 15g	38g per day for Men 19-50 years
Protein	7% 3.93g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Oil 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	21% 0.25mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	13% 0.17mg	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	15% 59.5μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	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	5.58% 0.84mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	150% 1.35mg	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	35.3% 2.82mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	NA	152% 3.5mg	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	12% 83.6mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	27.4% 411mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Oil Roasted Almonds:

• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 1.9 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.2 times more Vitamin B2, 2.5 times more Vitamin B3, 6.2 times more Vitamin B6 and 44 times more Vitamin E than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B6
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Oil Roasted Almonds:

• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 3.1 times more Selenium and 290 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain more Calcium, 5.4 times more Copper, 1.8 times more Iron, 8.8 times more Magnesium, 7.9 times more Phosphorus, 4.9 times more Potassium and 6.7 times more Zinc than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have more Omega 3, 3.5 times more Carbohydrate and 8.5 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Energy, 5.7 times more Fat, 1.5 times more Saturated Fat, 6.2 times more Omega 6 and 7.7 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Oil Roasted Almonds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3