Comparing Nutrients in 5 ounces Cookies, sugar wafers with creme filling, regular VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Blanched Almonds	Recommended Dietary Allowance
Energy	24.5% 712kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	52.7% 17g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.6g	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	77% 100g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	84% 61g	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	0% 0g	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	% 0g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 57.5g	% 6.32g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	37% 14g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	4.37% 0.052mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	27.3% 109μg	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	23.6% 3.54mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	66% 5.3mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	14.6% 102mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	9.73% 146mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.064% 2.35g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Cookies, sugar wafers with creme filling, regular have 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.2 times more Vitamin B1, 5.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.7 times more Vitamin B6 and 9.5 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular 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 wafers with creme filling, regular vs Blanched Almonds:

• Cookies, sugar wafers with creme filling, regular have 5.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 8.7 times more Calcium, 15.6 times more Copper, 16.8 times more Magnesium, 4.4 times more Manganese, 6.7 times more Phosphorus, 5.6 times more Potassium and 6.9 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Blanched Almonds have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, sugar wafers with creme filling, regular have 3 times more Saturated Fat, 23 times more Omega 3, 3.8 times more Carbohydrate and 9.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Fat, 4.8 times more Omega 6, 6.2 times more Fiber and 5.6 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Blanched Almonds have similar amounts of Energy per 5 oz.
• Both Cookies, sugar wafers with creme filling, regular as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.