Comparing Nutrients in 5 ounces Blanched Almonds VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Blanched Almonds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	29% 836kcal	26.4% 767kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	68.5% 89g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	80% 58g	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	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	% 0.043g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 52.6g	g per day for Men 19-50 years
Fiber	37% 14g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	54% 30.3g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	NA	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	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	224% 33.7mg	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

	Blanched Almonds	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	33.5% 335mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	40.8% 0.37mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	25.3% 0.58mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	11.5% 173mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.052% 1.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cookies, gluten-free, chocolate wafer:

• Cookies, gluten-free, chocolate wafer contain 1.4 times more Vitamin B5 than Blanched Almonds.

Comparing minerals per 5 ounces for Blanched Almonds vs Cookies, gluten-free, chocolate wafer:

• Blanched Almonds have 2.2 times more Calcium, 4 times more Copper, 6.5 times more Magnesium, 4.5 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 3.8 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 6.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cookies, gluten-free, chocolate wafer have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.7 times more Fat, 5.8 times more Omega 6, 6.2 times more Fiber and 5.3 times more Protein than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 3.9 times more Saturated Fat, 31 times more Omega 3, 3.4 times more Carbohydrate and 8.9 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cookies, gluten-free, chocolate wafer have similar amounts of Energy per 5 oz.
• Both Blanched Almonds as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.