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

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23.4% 678kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	9.48% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	30.8% 5.23g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	69.3% 50.2g	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	7.1% 2.7g	39% 15g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	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	38.4% 0.46mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	21.6% 86.5μg	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.5% 75mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	46% 3.7mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	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	38% 266mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, peanut butter sandwich, regular 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, peanut butter sandwich, regular vs Oil Roasted Almonds:

• 5 ounces of Cookies, peanut butter sandwich, regular have 3.5 times more Vitamin B1, 4 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3 times more Vitamin B2 and 13.9 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Oil Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cookies, peanut butter sandwich, regular as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cookies, peanut butter sandwich, regular have 1.9 times more Selenium and 368 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.5 times more Calcium, 4 times more Copper, 1.4 times more Iron, 5.6 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 2.9 times more Zinc than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, peanut butter sandwich, regular have more Omega 3, 3.7 times more Carbohydrate and 7.8 times more Sugars than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.3 times more Energy, 2.6 times more Fat, 3.7 times more Omega 6, 5.5 times more Fiber and 2.4 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Oil Roasted Almonds offer comparable quantities of Saturated Fat per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3