Comparing Nutrients in 5 ounces Blanched Almonds VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Blanched Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	29% 836kcal	27.5% 797kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	85% 27.2g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	60.4% 43.8g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	13% 4.96g	38g per day for Men 19-50 years
Protein	54% 30.3g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	22.3% 89.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	33.5% 335mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	92% 0.83mg	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	58% 4.65mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	42% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.069% 2.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Blanched Almonds have 1.4 times more Vitamin B1, 7.9 times more Vitamin B2 and 5.5 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B6 per 5 oz.
• Both Blanched Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Blanched Almonds have 6.7 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 15.8 times more Magnesium, 2.7 times more Manganese, 13 times more Phosphorus, 3 times more Potassium and 14.9 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 2.3 times more Selenium and 19.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.5 times more Fat, 2 times more Omega 6, 2.8 times more Fiber and 2.6 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 4.9 times more Saturated Fat, 60.5 times more Omega 3, 2.8 times more Carbohydrate and 6.7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Energy per 5 oz.
• Both Blanched Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.