Comparing Nutrients in 5 ounces Roasted Almonds VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	29.2% 848kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	43% 14g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	14.3% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	71.7% 93g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	72.5% 52.6g	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	0.02% 0.014g	12.4% 8.97g	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	% 0.014g	% 12g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 31.3g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	53% 29.7g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	5.45% 0.071mg	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	19.5% 78μg	9.57% 38.3μg	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	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	226% 34mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	38% 380mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	35.8% 0.32mg	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	66% 5.3mg	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	26% 0.6mg	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	95% 668mg	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cookies, chocolate chip, commercially prepared, soft-type per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• 5 ounces of Roasted Almonds have 4.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B6, 2 times more Vitamin B9 and 15.4 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• While 5 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 1.8 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• 5 ounces of Roasted Almonds have 15.8 times more Calcium, 4.8 times more Copper, 9.6 times more Magnesium, 5.3 times more Manganese, 7.7 times more Phosphorus, 5.5 times more Potassium and 6.1 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While 5 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 1.6 times more Selenium and 92 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Iron per five ounces.
• 5 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.3 times more Energy, 2.7 times more Fat, 7.5 times more Omega 6, 6.1 times more Fiber and 5.8 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While 5 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 2.4 times more Saturated Fat, 5.7 times more Omega 3, 3.1 times more Carbohydrate, 7.6 times more Sugars and 633 times more Fructose than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3