Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	29.7% 860kcal	23.5% 682kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	38.6% 37.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	72.4% 94g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	97% 70.3g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	53.7% 30g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	4.8% 0.062mg	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	9.57% 38.3μg	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	245% 37mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	41.2% 412mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	49.6% 0.45mg	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	65.2% 5.2mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	23% 0.53mg	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	94% 661mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	31% 462mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Oil Roasted Almonds have 3.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 16.4 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Vitamin B1 per 5 oz.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Oil Roasted Almonds have 8.3 times more Calcium, 3 times more Copper, 7 times more Magnesium, 6.6 times more Manganese, 5.2 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Selenium and 5.3 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 326 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 1.3 times more Energy, 2.1 times more Fat, 4.7 times more Omega 6, 2 times more Fiber and 5.9 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.8 times more Saturated Fat, more Omega 3, 3.8 times more Carbohydrate and 10.9 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.