Comparing Nutrients in 7 ounces Cookie, chocolate, with icing or coating VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Roasted Almonds	Recommended Dietary Allowance
Energy	34.7% 1006kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	102% 32.7g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	32% 41.7g	130g per day for Men 19-50 years
Sugars	87.6% 63.5g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	12% 4.56g	57% 21.6g	38g per day for Men 19-50 years
Protein	16% 8.93g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	20.8% 0.27mg	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	28.8% 115μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.54mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	242% 2.2mg	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	74.4% 5.95mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	21.3% 149mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, chocolate, with icing or coating VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookie, chocolate, with icing or coating versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookie, chocolate, with icing or coating vs Roasted Almonds:

• 7 ounces of Cookie, chocolate, with icing or coating have 3.8 times more Vitamin B1 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 6.3 times more Vitamin B2, 1.5 times more Vitamin B3, 5.9 times more Vitamin B6 and 8.6 times more Vitamin E than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Roasted Almonds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B6
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookie, chocolate, with icing or coating as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookie, chocolate, with icing or coating vs Roasted Almonds:

• 7 ounces of Cookie, chocolate, with icing or coating have 5.9 times more Selenium and 126.7 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 17.9 times more Calcium, 4.1 times more Copper, 11.2 times more Magnesium, 6.3 times more Phosphorus, 7.5 times more Potassium and 11 times more Zinc than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Roasted Almonds contain similar levels of Iron per seven ounces.
• 7 ounces of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookie, chocolate, with icing or coating have 4 times more Saturated Fat, 21.3 times more Omega 3, 3.2 times more Carbohydrate and 6.6 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.2 times more Fat, 3.8 times more Omega 6, 4.7 times more Fiber and 4.7 times more Protein than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Roasted Almonds offer comparable quantities of Energy per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3