Comparing Nutrients in 5 ounces Cookies, chocolate chip, dry mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Almonds	Recommended Dietary Allowance
Energy	24.3% 704kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	37% 11.8g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.52g	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	72% 94g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	46.6% 17.7g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.85% 0.24mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	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	18% 72.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Almonds	Recommended Dietary Allowance
Calcium	6.1% 61mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	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	36.7% 2.93mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	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	16% 113mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	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	7.73% 0.85mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip, dry mix vs Almonds:

• Almonds contain 5.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5 and 8.1 times more Vitamin B6 than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Cookies, chocolate chip, dry mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate chip, dry mix vs Almonds:

• Cookies, chocolate chip, dry mix have 290 times more Sodium than Almonds.
• While Almonds contain 6.3 times more Calcium, 3.4 times more Copper, 1.8 times more Iron, 7.5 times more Magnesium, 6 times more Manganese, 6 times more Phosphorus, 3.5 times more Potassium, 1.7 times more Selenium and 5.2 times more Zinc than Cookies, chocolate chip, dry mix.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate chip, dry mix have 2.2 times more Saturated Fat, 44.7 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Fat, 5 times more Omega 6 and 4.6 times more Protein than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Almonds have similar amounts of Energy per 5 oz.
• Both Cookies, chocolate chip, dry mix as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.