Comparing Nutrients in 7 ounces Cookies, animal crackers (includes arrowroot, tea biscuits) VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Blanched Almonds	Recommended Dietary Allowance
Energy	30.5% 885kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	21.5% 6.87g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.52g	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	113% 147g	28.5% 37g	130g per day for Men 19-50 years
Sugars	63.8% 46.2g	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	5.74% 2.2g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal crackers (includes arrowroot, tea biscuits)	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	58% 0.69mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	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	51% 204μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	1.6% 0.24mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	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	68.2% 5.46mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	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	32.3% 226mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	44.3% 665mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.21% 7.74g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) vs Blanched Almonds:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have 1.8 times more Vitamin B1, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Vitamin B2, 5.2 times more Vitamin B6 and 197.9 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) 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 Cookies, animal crackers (includes arrowroot, tea biscuits) vs Blanched Almonds:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have 2.2 times more Selenium and 17.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Calcium, 6.5 times more Copper, 14.9 times more Magnesium, 4.3 times more Manganese, 4.2 times more Phosphorus, 6.6 times more Potassium and 4.6 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Blanched Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, animal crackers (includes arrowroot, tea biscuits) have 24 times more Omega 3, 4 times more Carbohydrate and 5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Energy, 3.8 times more Fat, 7 times more Omega 6, 9 times more Fiber and 3.1 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Blanched Almonds have similar amounts of Saturated Fat per 7 oz.
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.