Comparing Nutrients in 5 ounces Almonds VS Cookies, peanut butter sandwich, special dietary

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, peanut butter sandwich, special dietary	7%	56%	37%

Macro Nutrients

	Almonds	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Energy	28.3% 821kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	22% 7g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	96% 16.2g	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	55.4% 72g	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	NA	38g per day for Men 19-50 years
Protein	53.5% 30g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, peanut butter sandwich, special dietary	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	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.5% 0.11mg	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	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	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, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Calcium	38% 381mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	42% 0.38mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	43.4% 1mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.14% 5.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cookies, peanut butter sandwich, special dietary:

• Almonds have 7.7 times more Vitamin B2 and 1.8 times more Vitamin B6 than Cookies, peanut butter sandwich, special dietary.
• While Cookies, peanut butter sandwich, special dietary contain 1.7 times more Vitamin B1 and 1.5 times more Vitamin B3 than Almonds.
• Both Almonds and Cookies, peanut butter sandwich, special dietary have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Almonds as well as Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cookies, peanut butter sandwich, special dietary:

• Almonds have 6.3 times more Calcium, 3.9 times more Copper, 1.5 times more Iron, 5.3 times more Magnesium, 3.1 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Potassium and 3 times more Zinc than Cookies, peanut butter sandwich, special dietary.
• While Cookies, peanut butter sandwich, special dietary contain 412 times more Sodium than Almonds.
• Both Almonds and Cookies, peanut butter sandwich, special dietary have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.5 times more Fat and 2.1 times more Protein than Cookies, peanut butter sandwich, special dietary.
• While Cookies, peanut butter sandwich, special dietary contain 1.3 times more Saturated Fat, 183.7 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• Both Almonds and Cookies, peanut butter sandwich, special dietary have similar amounts of Energy and Omega 6 per 5 oz.
• Both Almonds as well as Cookies, peanut butter sandwich, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.