Comparing Nutrients in 7 ounces Cookies, chocolate chip, dry mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Almonds	Recommended Dietary Allowance
Energy	34% 986kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	51.6% 16.5g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	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	101% 131g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	NA	65.3% 25g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.3% 101μg	22% 87.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	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, dry mix	Almonds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	227% 2.05mg	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	51.3% 4.1mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, dry mix vs Almonds:

• Almonds contain 5.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5 and 8.1 times more Vitamin B6 than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Cookies, chocolate chip, dry mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate chip, dry mix vs Almonds:

• Cookies, chocolate chip, dry mix have 290 times more Sodium than Almonds.
• While Almonds contain 6.3 times more Calcium, 3.4 times more Copper, 1.8 times more Iron, 7.5 times more Magnesium, 6 times more Manganese, 6 times more Phosphorus, 3.5 times more Potassium, 1.7 times more Selenium and 5.2 times more Zinc than Cookies, chocolate chip, dry mix.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate chip, dry mix have 2.2 times more Saturated Fat, 44.7 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Fat, 5 times more Omega 6 and 4.6 times more Protein than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, chocolate chip, dry mix as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.