Comparing Nutrients in 5 ounces Cookies, shortbread, commercially prepared, plain VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Almonds	Recommended Dietary Allowance
Energy	25% 729kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	38.3% 37g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	81.3% 1.3g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	61.5% 10.5g	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	69.5% 90g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	42.3% 30.7g	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	0.59% 0.43g	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	% 0.51g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 29.8g	% 5.6g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	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	28.7% 115μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23% 3.46mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Almonds	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	53% 4.22mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	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	13.4% 94mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	3.67% 125mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, shortbread, commercially prepared, plain vs Almonds:

• Cookies, shortbread, commercially prepared, plain have 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 10.5 times more Vitamin E than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Cookies, shortbread, commercially prepared, plain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, shortbread, commercially prepared, plain vs Almonds:

• Cookies, shortbread, commercially prepared, plain have 1.5 times more Selenium and 353 times more Sodium than Almonds.
• While Almonds contain 20.7 times more Calcium, 11.5 times more Copper, 19.3 times more Magnesium, 5.5 times more Manganese, 7.3 times more Phosphorus, 8.3 times more Potassium and 6.4 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, shortbread, commercially prepared, plain have 2.1 times more Saturated Fat, 306 times more Omega 3, 3 times more Carbohydrate and 5 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Fat, 1.7 times more Omega 6, 9.6 times more Fiber and 3.9 times more Protein than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Almonds have similar amounts of Energy per 5 oz.
• Both Cookies, shortbread, commercially prepared, plain as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.