Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Almond paste	8%	52%	40%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Almond paste	Recommended Dietary Allowance
Energy	21.5% 624kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	52% 67.8g	130g per day for Men 19-50 years
Sugars	79% 57g	71% 51.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	18% 6.8g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	3.93% 0.051mg	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	8.5% 34μg	26% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	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	18.5% 2.78mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Almond paste	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	71.5% 0.64mg	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	44% 3.53mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	NA	52.8% 1.2mg	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	19.4% 136mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate, made with rice cereal versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate, made with rice cereal vs Almond paste:

• 5 ounces of Cookies, chocolate, made with rice cereal have 4.2 times more Vitamin B1, 2.5 times more Vitamin B3, 9.1 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 3 times more Vitamin B9 and 6.9 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Almond paste provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cookies, chocolate, made with rice cereal as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Almond paste:

• 5 ounces of Cookies, chocolate, made with rice cereal have 1.6 times more Iron, 2.2 times more Selenium and 23.3 times more Sodium than Almond paste.
• While 5 oz of Almond paste contain 5.4 times more Calcium, 2.5 times more Copper, 3.4 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Potassium and 2.2 times more Zinc than Cookies, chocolate, made with rice cereal.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate, made with rice cereal have 4.3 times more Saturated Fat and 1.3 times more Carbohydrate than Almond paste.
• While 5 oz of Almond paste contain 1.4 times more Fat, 1.3 times more Omega 3, 2 times more Omega 6, 3 times more Fiber and 2.8 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Almond paste offer comparable quantities of Energy and Sugars per five ounces.