Comparing Nutrients in 5 ounces Blanched Almonds VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	29% 836kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	25% 8g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	27% 4.6g	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	77.4% 101g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	79.5% 57.6g	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	1.37% 0.99g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 55.3g	g per day for Men 19-50 years
Fiber	37% 14g	11% 4.1g	38g per day for Men 19-50 years
Protein	54% 30.3g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	2.5% 0.033mg	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	21.6% 86.5μg	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	224% 33.7mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	33.5% 335mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	52.6% 0.47mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	43% 0.99mg	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	19% 132mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cookies, chocolate sandwich, with creme filling, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Cookies, chocolate sandwich, with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cookies, chocolate sandwich, with creme filling, regular:

• 5 ounces of Blanched Almonds have 3 times more Vitamin B2, 1.3 times more Vitamin B3, 5 times more Vitamin B6 and 9.6 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• 5 ounces of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6
• Both Blanched Almonds as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Cookies, chocolate sandwich, with creme filling, regular:

• 5 ounces of Blanched Almonds have 11.2 times more Calcium, 3.1 times more Copper, 5.7 times more Magnesium, 2.6 times more Manganese, 5.2 times more Phosphorus, 2.8 times more Potassium and 4 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 3.7 times more Iron, 1.6 times more Selenium and 20.4 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.3 times more Energy, 2.7 times more Fat, 3.8 times more Omega 6, 3.4 times more Fiber and 4.1 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 5 oz of Cookies, chocolate sandwich, with creme filling, regular contain 1.4 times more Saturated Fat, 74.5 times more Omega 3, 3.8 times more Carbohydrate and 8.8 times more Sugars than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3