Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Blanched Almonds	Recommended Dietary Allowance
Energy	33% 955kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	46.2% 45g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	46.4% 15g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	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	102% 133g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	19% 10.7g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	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	9.76% 0.12mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.87% 0.94mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	4.47% 18μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	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	314% 47mg	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

	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	25% 2mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	30.6% 214mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	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	0.22% 8.14g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Blanched Almonds:

• Blanched Almonds contain 3.2 times more Vitamin B1, 11.9 times more Vitamin B2, 7.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched vs Blanched Almonds:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 16.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 9.4 times more Calcium, 4.8 times more Copper, 3.3 times more Iron, 8.6 times more Magnesium, 4.1 times more Manganese, 4.5 times more Phosphorus, 4.9 times more Potassium and 4.6 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.9 times more Saturated Fat, 30.5 times more Omega 3 and 3.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Fat, 5.5 times more Omega 6, 4 times more Fiber and 4 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched and Blanched Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.