Comparing Nutrients in 5 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Almonds	Recommended Dietary Allowance
Energy	24% 697kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	77.7% 1.24g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	62.7% 10.7g	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	71.3% 93g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	64.3% 46.6g	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	0.76% 0.55g	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	% 1.7g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 44.4g	% 5.6g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	13% 7.23g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	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	6.32% 0.082mg	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	25.5% 102μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	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	19% 2.85mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 47.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	99% 7.9mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	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	22% 155mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.14% 5.06g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Almonds:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.4 times more Vitamin B1, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6 and 12.8 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Almonds:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.5 times more Iron and 311 times more Sodium than Almonds.
• While Almonds contain 12.8 times more Calcium, 3.2 times more Copper, 6.6 times more Magnesium, 3.5 times more Manganese, 4.4 times more Phosphorus, 4.3 times more Potassium and 4.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 2.1 times more Saturated Fat, 292.3 times more Omega 3, 3 times more Carbohydrate and 7.6 times more Sugars than Almonds.
• While Almonds contain 2 times more Fat, 1.6 times more Omega 6, 6.3 times more Fiber and 4.1 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Almonds have similar amounts of Energy per 5 oz.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.