Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, regular, lower fat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Roasted Almonds	Recommended Dietary Allowance
Energy	31% 895kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	36.6% 35.5g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	41% 0.65g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	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	103% 134g	32% 41.7g	130g per day for Men 19-50 years
Sugars	90% 65g	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	15.7% 5.95g	57% 21.6g	38g per day for Men 19-50 years
Protein	21% 12g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	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	43.5% 0.52mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	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	30.8% 123μg	27.3% 109μg	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	19.4% 2.9mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	80% 6.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	18% 125mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.39% 14.6g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, lower fat VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat 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 Cookies, chocolate chip, commercially prepared, regular, lower fat vs Roasted Almonds:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have 3.4 times more Vitamin B1 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 6.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 6.2 times more Vitamin B6 and 16.3 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Roasted Almonds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B6
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat 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 Cookies, chocolate chip, commercially prepared, regular, lower fat vs Roasted Almonds:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have 3 times more Selenium and 139.3 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain more Calcium, 5.4 times more Copper, 8.7 times more Magnesium, 5.7 times more Manganese, 7.5 times more Phosphorus, 5.3 times more Potassium and 5.6 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Roasted Almonds contain similar levels of Iron per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.5 times more Saturated Fat, 33 times more Omega 3, 3.2 times more Carbohydrate and 6.8 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.3 times more Energy, 2.9 times more Fat, 2.4 times more Omega 6, 3.6 times more Fiber and 3.5 times more Protein than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3