Comparing Nutrients in 5 ounces Almonds VS Cookies, gluten-free, vanilla sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Almonds	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	28.3% 821kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	31% 9.93g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	20% 3.4g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	91% 66g	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	0.74% 0.54g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 64.4g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	53.5% 30g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	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, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	38% 381mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	7.1% 0.064mg	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	6.02% 0.48mg	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	14% 0.32mg	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.064% 2.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cookies, gluten-free, vanilla sandwich, with creme filling:

Both Almonds and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Almonds vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• Almonds have 19.2 times more Calcium, 22.9 times more Copper, 10.9 times more Iron, 20.8 times more Magnesium, 9.6 times more Manganese, 12.3 times more Phosphorus, 7 times more Potassium and 13.6 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 201 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.4 times more Fat, 5.1 times more Omega 6, 25 times more Fiber and 8 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 1.8 times more Saturated Fat, 143.3 times more Omega 3, 3.5 times more Carbohydrate and 10.7 times more Sugars than Almonds.
• Both Almonds and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of Energy per 5 oz.
• Both Almonds as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.