Comparing Nutrients in 5 ounces Almonds VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Almonds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	28.3% 821kcal	24.6% 713kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	31.6% 0.51g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	39.4% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	75% 98g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	66% 48g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	25% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	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	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	38% 381mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	57.5% 0.52mg	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	65.7% 5.26mg	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28.4% 427mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cookie, butter or sugar, with chocolate icing or filling:

• Almonds have 6 times more Vitamin B2, 1.7 times more Vitamin B3, 5.3 times more Vitamin B6 and 14.2 times more Vitamin E than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 1.7 times more Vitamin B1, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cookie, butter or sugar, with chocolate icing or filling:

• Almonds have 14.2 times more Calcium, 2.8 times more Copper, 1.5 times more Iron, 20.8 times more Magnesium, 6.5 times more Phosphorus, 3.1 times more Potassium and 15.6 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 2.2 times more Selenium and 301 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.1 times more Fat, 2.6 times more Omega 6, 6.6 times more Fiber and 5.2 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While Cookie, butter or sugar, with chocolate icing or filling contains 3.9 times more Saturated Fat, 119 times more Omega 3, 3.2 times more Carbohydrate and 7.8 times more Sugars than Almonds.
• Both Almonds and Cookie, butter or sugar, with chocolate icing or filling have similar amounts of Energy per 5 oz.
• Both Almonds as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.