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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	19.5% 564kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	58.3% 9.9g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	61.3% 44.5g	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	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	39% 15g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Oil Roasted 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	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	13.5% 54μg	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	33.3% 2.66mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	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	19% 133mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	47.2% 709mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal sandwich, with creme filling VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling vs Oil Roasted Almonds:

• 5 ounces of Cookies, oatmeal sandwich, with creme filling have 2.6 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B6 and 11.8 times more Vitamin E than Cookies, oatmeal sandwich, with creme filling.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookies, oatmeal sandwich, with creme filling as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cookies, oatmeal sandwich, with creme filling have 1.7 times more Selenium and 500 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain more Calcium, 7 times more Copper, 2 times more Iron, 7.8 times more Magnesium, 3 times more Manganese, 5 times more Phosphorus, 5.1 times more Potassium and 4.6 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• 5 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal sandwich, with creme filling have 1.2 times more Saturated Fat, more Omega 3, 3.1 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.5 times more Energy, 3 times more Fat, 1.9 times more Omega 6, 4 times more Fiber and 8.1 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3