Comparing Nutrients in 5 ounces Cookies, gluten-free, lemon wafer VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	25% 730kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	35.3% 34.3g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	46.5% 15g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.62g	113% 19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	19.3% 25g	130g per day for Men 19-50 years
Sugars	82.7% 60g	8.9% 6.45g	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% 0g	0% 0g	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	% 0g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 60g	% 6.2g	g per day for Men 19-50 years
Fiber	0% 0g	39% 15g	38g per day for Men 19-50 years
Protein	0% 0g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.092mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	13% 0.17mg	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	0% 0μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	29.5% 4.42mg	245% 37mg	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, gluten-free, lemon wafer	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	150% 1.35mg	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	3.2% 0.26mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	152% 3.5mg	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	7.9% 55.3mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, gluten-free, lemon wafer versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, gluten-free, lemon wafer vs Oil Roasted Almonds:

• 5 oz of Oil Roasted Almonds contain 2 times more Vitamin B1, 10.6 times more Vitamin B2, 56.4 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 8.3 times more Vitamin E than Cookies, gluten-free, lemon wafer.
• 5 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Cookies, gluten-free, lemon wafer vs Oil Roasted Almonds:

• 5 ounces of Cookies, gluten-free, lemon wafer have 111 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 32.3 times more Calcium, more Copper, 20.4 times more Iron, 91.3 times more Magnesium, 129.5 times more Manganese, 11.9 times more Phosphorus, 19.4 times more Potassium, more Selenium and 102.3 times more Zinc than Cookies, gluten-free, lemon wafer.
• 5 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, lemon wafer have 2.5 times more Saturated Fat, more Omega 3, 4.2 times more Carbohydrate and 9.3 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.3 times more Fat, 5.3 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Oil Roasted Almonds offer comparable quantities of Energy per five ounces.
• 5 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3