Comparing Nutrients in 7 ounces Biscuits, mixed grain, refrigerated dough VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Biscuits, mixed grain, refrigerated dough	9%	19%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Biscuits, mixed grain, refrigerated dough	Almonds	Recommended Dietary Allowance
Energy	18% 522kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.72% 1.65g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.4% 94g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	NA	0.3% 0.22g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	NA	65.3% 25g	38g per day for Men 19-50 years
Protein	21.6% 12g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Biscuits, mixed grain, refrigerated dough	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 165μg	22% 87.3μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Biscuits, mixed grain, refrigerated dough	Almonds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	227% 2.05mg	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	68.2% 5.46mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	67% 468mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	88.6% 1330mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.03% 75g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Biscuits, mixed grain, refrigerated dough vs Almonds:

• Biscuits, mixed grain, refrigerated dough have 1.9 times more Vitamin B1 and 1.9 times more Vitamin B9 than Almonds.
• While Almonds contain 5.4 times more Vitamin B2, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Biscuits, mixed grain, refrigerated dough as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Biscuits, mixed grain, refrigerated dough vs Almonds:

• Biscuits, mixed grain, refrigerated dough have 670 times more Sodium and 8.6 times more Water than Almonds.
• While Almonds contain 15.8 times more Calcium, 9 times more Copper, 1.3 times more Iron, 9 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium and 5.2 times more Zinc than Biscuits, mixed grain, refrigerated dough.

Comparison of macro-nutrients per 7 ounces:

• Biscuits, mixed grain, refrigerated dough have 15.7 times more Omega 3 and 2.2 times more Carbohydrate than Almonds.
• While Almonds contain 2.2 times more Energy, 8.9 times more Fat, 2.8 times more Saturated Fat, 14.8 times more Omega 6 and 3.5 times more Protein than Biscuits, mixed grain, refrigerated dough.
• Both Biscuits, mixed grain, refrigerated dough as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.