Comparing Nutrients in 5 ounces Cookies, oatmeal, with raisins VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, oatmeal, with raisins	Almonds	Recommended Dietary Allowance
Energy	21.6% 625kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.56g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	64.8% 47g	8.5% 6.17g	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	16.3% 12g	0.22% 0.16g	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	% 8.36g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 25.8g	% 5.6g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	15% 8.3g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.94mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	15.6% 62.4μg	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	NA	242% 36.3mg	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, oatmeal, with raisins	Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	40.8% 3.26mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23% 162mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, oatmeal, with raisins vs Almonds:

• Cookies, oatmeal, with raisins have 1.4 times more Vitamin B1 than Almonds.
• While Almonds contain 5.3 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Almonds have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Cookies, oatmeal, with raisins vs Almonds:

• Cookies, oatmeal, with raisins have 1.4 times more Selenium and 322 times more Sodium than Almonds.
• While Almonds contain 9.6 times more Calcium, 7.4 times more Copper, 1.6 times more Iron, 7.9 times more Magnesium, 2.7 times more Manganese, 4.2 times more Phosphorus, 3.2 times more Potassium and 4.8 times more Zinc than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 5 ounces:

• Cookies, oatmeal, with raisins have 1.4 times more Saturated Fat, 248.3 times more Omega 3, 3.2 times more Carbohydrate, 7.6 times more Sugars and 75.8 times more Fructose than Almonds.
• While Almonds contain 1.3 times more Energy, 3.2 times more Fat, 2.3 times more Omega 6, 3.8 times more Fiber and 3.6 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins as well as Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.