Comparing Nutrients in 5 ounces Almonds VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Almonds	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	28.3% 821kcal	21.5% 624kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	28.3% 27.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	50% 16g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	69% 89.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	79% 57g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	53.5% 30g	8.18% 4.58g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, chocolate, made with rice cereal	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	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	31.4% 5mg	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	35.8% 0.46mg	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	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	242% 36.3mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	38% 381mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	28.3% 0.26mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	13% 54mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cookies, chocolate, made with rice cereal:

• Almonds have 2.8 times more Vitamin B2, 1.8 times more Vitamin B9 and 13.1 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Cookies, chocolate, made with rice cereal have similar amounts of Vitamin B3 per 5 oz.
• Both Almonds as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cookies, chocolate, made with rice cereal:

• Almonds have 8.4 times more Calcium, 5.7 times more Copper, 1.5 times more Iron, 7.1 times more Magnesium, 5 times more Phosphorus, 3.2 times more Potassium and 4.7 times more Zinc than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 2.3 times more Selenium and 210 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.3 times more Energy, 2.6 times more Fat, 4.3 times more Omega 6, 7.8 times more Fiber and 6.5 times more Protein than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 3 times more Saturated Fat, 51.3 times more Omega 3, 2.9 times more Carbohydrate and 9.3 times more Sugars than Almonds.
• Both Almonds as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.