Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Roasted Almonds	Recommended Dietary Allowance
Energy	21.5% 624kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	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	69% 89.7g	23% 29.8g	130g per day for Men 19-50 years
Sugars	79% 57g	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	NA	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	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	41% 0.49mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	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	35.8% 0.46mg	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	8.5% 34μg	19.5% 78μg	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% 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	18.5% 2.78mg	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	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	44% 3.53mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	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	19.4% 136mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Cookies, chocolate, made with rice cereal have 4.5 times more Vitamin B1, 2.4 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Vitamin B2, 2.3 times more Vitamin B9 and 12.2 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Dry Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Cookies, chocolate, made with rice cereal as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Roasted Almonds:

• Cookies, chocolate, made with rice cereal have 4.7 times more Selenium and 70 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.4 times more Calcium, 6.1 times more Copper, 1.5 times more Iron, 7.3 times more Magnesium, 4.9 times more Phosphorus, 3.1 times more Potassium and 4.9 times more Zinc than Cookies, chocolate, made with rice cereal.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate, made with rice cereal have 2.8 times more Saturated Fat, 15.4 times more Omega 3, 3 times more Carbohydrate and 8.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 2.7 times more Fat, 4.5 times more Omega 6, 6.8 times more Fiber and 6.5 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.