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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Roasted Almonds	Recommended Dietary Allowance
Energy	24% 697kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	77.7% 1.24g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	62.7% 10.7g	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	71.3% 93g	23% 29.8g	130g per day for Men 19-50 years
Sugars	64.3% 46.6g	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	0.76% 0.55g	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	% 1.7g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 44.4g	% 6.73g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	13% 7.23g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	34.5% 0.41mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.5% 102μg	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	99% 7.9mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	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	22% 155mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.14% 5.06g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched 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 Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Roasted Almonds:

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 3.8 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6 and 11.9 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched 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 Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Roasted Almonds:

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.5 times more Iron, 2 times more Selenium and 103.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 12.8 times more Calcium, 3.4 times more Copper, 6.8 times more Magnesium, 3.6 times more Manganese, 4.3 times more Phosphorus, 4.2 times more Potassium and 4.6 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 2 times more Saturated Fat, 87.7 times more Omega 3, 3.1 times more Carbohydrate and 6.8 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.1 times more Fat, 1.7 times more Omega 6, 5.5 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 Roasted Almonds offer comparable quantities of Energy per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3