Comparing Nutrients in 7 ounces Cookie, butter or sugar, with chocolate icing or filling VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Blanched Almonds	Recommended Dietary Allowance
Energy	34.4% 998kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	92% 29.4g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	44.3% 0.71g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	55.2% 9.4g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	28.5% 37g	130g per day for Men 19-50 years
Sugars	93% 67g	12.7% 9.2g	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% 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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	17.6% 0.23mg	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	35.2% 141μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	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	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	226% 2.04mg	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	60.5% 4.84mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	21% 147mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	40% 597mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookie, butter or sugar, with chocolate icing or filling vs Blanched Almonds:

• Cookie, butter or sugar, with chocolate icing or filling has 1.8 times more Vitamin B1, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 4.4 times more Vitamin B6 and 13.1 times more Vitamin E than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookie, butter or sugar, with chocolate icing or filling vs Blanched Almonds:

• Cookie, butter or sugar, with chocolate icing or filling has 2.8 times more Selenium and 15.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 12.4 times more Calcium, 2.8 times more Copper, 1.3 times more Iron, 20.6 times more Magnesium, 6.5 times more Phosphorus, 2.8 times more Potassium and 14.9 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.

Comparison of macro-nutrients per 7 ounces:

• Cookie, butter or sugar, with chocolate icing or filling has 3.7 times more Saturated Fat, 89.3 times more Omega 3, 3.7 times more Carbohydrate and 7.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Fat, 2.6 times more Omega 6, 5.2 times more Fiber and 5.2 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Blanched Almonds have similar amounts of Energy per 7 oz.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.