Comparing Nutrients in 5 ounces Almonds VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Almonds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	28.3% 821kcal	24.5% 712kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	52.7% 17g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	21.3% 3.6g	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	77% 100g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	84% 61g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 57.5g	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	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, sugar wafers with creme filling, regular	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	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.7% 0.061mg	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	27.3% 109μg	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	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	38% 381mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	10.4% 0.094mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	5.4% 22.7mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	9.73% 146mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.064% 2.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cookies, sugar wafers with creme filling, regular:

• Almonds have 5.5 times more Vitamin B1, 9.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B6 and 10.3 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Cookies, sugar wafers with creme filling, regular have similar amounts of Vitamin B5 per 5 oz.
• Both Almonds as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cookies, sugar wafers with creme filling, regular:

• Almonds have 10 times more Calcium, 15.6 times more Copper, 16.9 times more Magnesium, 5.2 times more Manganese, 6.7 times more Phosphorus, 6.3 times more Potassium and 7.3 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 103 times more Sodium than Almonds.
• Both Almonds and Cookies, sugar wafers with creme filling, regular have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.1 times more Fat, 4.8 times more Omega 6, 7.8 times more Fiber and 5.5 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 3.1 times more Saturated Fat, 30.7 times more Omega 3, 3.3 times more Carbohydrate and 9.9 times more Sugars than Almonds.
• Both Almonds and Cookies, sugar wafers with creme filling, regular have similar amounts of Energy per 5 oz.
• Both Almonds as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.