Comparing Nutrients in 5 ounces Almonds VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	28.3% 821kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	43% 14g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	71.7% 93g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	72.5% 52.6g	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	12.4% 8.97g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 31.3g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	53.5% 30g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, chocolate chip, commercially prepared, soft-type	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	5.45% 0.071mg	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	9.57% 38.3μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	38% 381mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	35.8% 0.32mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	26% 0.6mg	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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Almonds have 1.5 times more Vitamin B1, 4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 16.5 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain more Vitamin K than Almonds.
• Both Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Almonds have 15.8 times more Calcium, 4.5 times more Copper, 9.3 times more Magnesium, 5.2 times more Manganese, 7.9 times more Phosphorus, 5.6 times more Potassium, 1.3 times more Selenium and 5.8 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 276 times more Sodium than Almonds.
• Both Almonds and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.3 times more Energy, 2.5 times more Fat, 7.2 times more Omega 6, 6.9 times more Fiber and 5.8 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2.6 times more Saturated Fat, 19 times more Omega 3, 3.1 times more Carbohydrate, 8.5 times more Sugars and 57.5 times more Fructose than Almonds.
• Both Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 5 oz.