Comparing Nutrients in 5 ounces Cookies, graham crackers, chocolate-coated VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Energy	24.4% 709kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	76% 24.4g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	73% 53g	9.05% 6.56g	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% 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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	37% 14g	38g per day for Men 19-50 years
Protein	10% 5.67g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	12.5% 0.16mg	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	17.7% 71μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.24% 1.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.36% 1.4mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.27mg	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	35.4% 2.83mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	113% 2.6mg	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	17.6% 123mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, graham crackers, chocolate-coated vs Blanched Almonds:

• Cookies, graham crackers, chocolate-coated have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6 and 24 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Blanched Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, graham crackers, chocolate-coated vs Blanched Almonds:

• Cookies, graham crackers, chocolate-coated have 3.5 times more Selenium and 13.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Calcium, 5.3 times more Copper, 1.6 times more Iron, 16.8 times more Magnesium, 4 times more Manganese, 5.5 times more Phosphorus, 2.5 times more Potassium and 14.9 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 5 ounces:

• Cookies, graham crackers, chocolate-coated have 4.4 times more Saturated Fat, 13.3 times more Omega 3, 3.6 times more Carbohydrate and 8.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2 times more Fat, 2.7 times more Omega 6, 4.5 times more Fiber and 5.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Blanched Almonds have similar amounts of Energy per 5 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.