Comparing Nutrients in 7 ounces Cookies, animal, with frosting or icing VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, animal, with frosting or icing	2%	43%	55%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, animal, with frosting or icing	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	35% 1010kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 48g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	29.6% 0.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	49.7% 8.46g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	27% 35g	130g per day for Men 19-50 years
Sugars	112% 81.6g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	55% 21g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal, with frosting or icing	Oil 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	46.3% 0.56mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.14% 0.028mg	18% 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	29.3% 117μg	13.4% 53.6μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.3% 1.85mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal, with frosting or icing	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	211% 1.9mg	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	39% 3.1mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	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	1.4% 9.92mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	40.8% 22.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, animal, with frosting or icing VS Oil Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Cookies, animal, with frosting or icing vs Oil Roasted Almonds:

• 7 ounces of Cookies, animal, with frosting or icing have 3 times more Vitamin B1, 2.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.2 times more Vitamin B2, 2.2 times more Vitamin B3, 8.4 times more Vitamin B6 and 27.9 times more Vitamin E than Cookies, animal, with frosting or icing.
• 7 ounces of Cookies, animal, with frosting or icing have insufficient amounts of Vitamin B6
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookies, animal, with frosting or icing as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, animal, with frosting or icing vs Oil Roasted Almonds:

• 7 ounces of Cookies, animal, with frosting or icing have 2.8 times more Selenium and 257 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 48.5 times more Calcium, 18.4 times more Copper, 2.3 times more Iron, 39.1 times more Magnesium, 93.2 times more Phosphorus, 7.3 times more Potassium and 12.8 times more Zinc than Cookies, animal, with frosting or icing.
• 7 ounces of Cookies, animal, with frosting or icing lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, animal, with frosting or icing have 3.8 times more Saturated Fat, more Omega 3, 4 times more Carbohydrate and 9 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.3 times more Fat, 3.2 times more Omega 6, 11.7 times more Fiber and 7.1 times more Protein than Cookies, animal, with frosting or icing.
• Both Cookies, animal, with frosting or icing and Oil Roasted Almonds offer comparable quantities of Energy per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3