Comparing Nutrients in 5 ounces Cookies, oatmeal sandwich, with creme filling VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Blanched Almonds	Recommended Dietary Allowance
Energy	19.5% 564kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	58.3% 9.9g	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	60.6% 79g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	61.3% 44.5g	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	9.7% 3.7g	37% 14g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.33mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	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	13.5% 54μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	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	0.24% 1.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.13mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	33.3% 2.66mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	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	19% 133mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	47.2% 709mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, oatmeal sandwich, with creme filling vs Blanched Almonds:

• Cookies, oatmeal sandwich, with creme filling have 1.2 times more Vitamin B1 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 10.7 times more Vitamin E than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Blanched Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Cookies, oatmeal sandwich, with creme filling as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, oatmeal sandwich, with creme filling vs Blanched Almonds:

• Cookies, oatmeal sandwich, with creme filling have 2.1 times more Selenium and 26.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 7.5 times more Copper, 1.7 times more Iron, 7.7 times more Magnesium, 2.2 times more Manganese, 5.1 times more Phosphorus, 4.8 times more Potassium and 4.4 times more Zinc than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 5 ounces:

• Cookies, oatmeal sandwich, with creme filling have 1.3 times more Saturated Fat, 110.3 times more Omega 3, 3 times more Carbohydrate and 6.8 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 2.9 times more Fat, 1.8 times more Omega 6, 3.8 times more Fiber and 8.2 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.