Comparing Nutrients in 5 ounces Cookies, peanut butter sandwich, regular VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Almonds	Recommended Dietary Allowance
Energy	23.4% 678kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	9.48% 0.15g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	30.8% 5.23g	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	71.5% 93g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	69.3% 50.2g	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	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	38.4% 0.46mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	21.6% 86.5μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.6% 0.33μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.7% 2.65mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Almonds	Recommended Dietary Allowance
Calcium	7.5% 75mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	46% 3.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	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	38% 266mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, peanut butter sandwich, regular vs Almonds:

• Cookies, peanut butter sandwich, regular have 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 4.3 times more Vitamin B2 and 13.7 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Cookies, peanut butter sandwich, regular as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, peanut butter sandwich, regular vs Almonds:

• Cookies, peanut butter sandwich, regular have 1.9 times more Selenium and 368 times more Sodium than Almonds.
• While Almonds contain 5.1 times more Calcium, 4.4 times more Copper, 1.4 times more Iron, 5.5 times more Magnesium, 2.4 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 2.9 times more Zinc than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 5 ounces:

• Cookies, peanut butter sandwich, regular have 1.3 times more Saturated Fat, 35.7 times more Omega 3, 3 times more Carbohydrate and 8.1 times more Sugars than Almonds.
• While Almonds contain 2.4 times more Fat, 3.3 times more Omega 6, 6.6 times more Fiber and 2.4 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almonds have similar amounts of Energy per 5 oz.
• Both Cookies, peanut butter sandwich, regular as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.