Comparing Nutrients in 5 ounces Cookies, sugar wafer, with creme filling, sugar free VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Blanched Almonds	Recommended Dietary Allowance
Energy	26% 753kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	66% 1.05g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	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	72.2% 94g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	0% 0g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	53.3% 20.3g	37% 14g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	12.5% 0.16mg	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	15% 59.5μg	17.4% 69.5μg	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	29% 4.37mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	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	23% 1.83mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	113% 2.6mg	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	8.1% 56.7mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	6.7% 101mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, sugar wafer, with creme filling, sugar free vs Blanched Almonds:

• Cookies, sugar wafer, with creme filling, sugar free have 1.3 times more Vitamin B1 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B2, 1.9 times more Vitamin B3, 3.2 times more Vitamin B5, 12.8 times more Vitamin B6 and 7.7 times more Vitamin E than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Blanched Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Blanched Almonds:

• Cookies, sugar wafer, with creme filling, sugar free have 2 times more Selenium and 3.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 27 times more Copper, 2.5 times more Iron, 38.3 times more Magnesium, 7.2 times more Manganese, 12 times more Phosphorus, 11.6 times more Potassium and 14.9 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.

Comparison of macro-nutrients per 5 ounces:

• Cookies, sugar wafer, with creme filling, sugar free have 185.8 times more Omega 3, 3.5 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Fat, more Sugars and 6 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Blanched Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 5 oz.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.