Comparing Nutrients in 5 ounces Almonds VS Cookies, fudge, cake-type (includes trolley cakes)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	Almonds	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	28.3% 821kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	3.78% 0.64g	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	85.4% 111g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	53.5% 30g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, fudge, cake-type (includes trolley cakes)	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	3.4% 0.044mg	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	15.2% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	38% 381mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	46% 0.41mg	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% 3.5mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	20% 0.46mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cookies, fudge, cake-type (includes trolley cakes):

• Almonds have 5.9 times more Vitamin B2, 3 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.4 times more Vitamin B6 than Cookies, fudge, cake-type (includes trolley cakes).
• While Cookies, fudge, cake-type (includes trolley cakes) contain more Vitamin B12 than Almonds.
• Both Almonds and Cookies, fudge, cake-type (includes trolley cakes) have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Almonds as well as Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cookies, fudge, cake-type (includes trolley cakes):

• Almonds have 7.9 times more Calcium, 3.5 times more Copper, 1.5 times more Iron, 8.4 times more Magnesium, 6.8 times more Manganese, 5.8 times more Phosphorus, 5.3 times more Potassium and 5.7 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).
• While Cookies, fudge, cake-type (includes trolley cakes) contain 192 times more Sodium than Almonds.
• Both Almonds and Cookies, fudge, cake-type (includes trolley cakes) have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.7 times more Energy, 13.5 times more Fat, 3.4 times more Saturated Fat, 27.2 times more Omega 6, 4.5 times more Fiber and 4.2 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• While Cookies, fudge, cake-type (includes trolley cakes) contain 3.6 times more Carbohydrate than Almonds.
• Both Almonds as well as Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.