Comparing Nutrients in 7 ounces Cookies, chocolate sandwich, with creme filling, regular VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Almonds	Recommended Dietary Allowance
Energy	31.8% 921kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	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	108% 141g	33% 42.8g	130g per day for Men 19-50 years
Sugars	111% 80.7g	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	1.9% 1.4g	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	% 1.83g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 77.4g	% 7.84g	g per day for Men 19-50 years
Fiber	15% 5.75g	65.3% 25g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.3% 5.17mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	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	30.3% 121μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.7% 4.9mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Almonds	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	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	301% 24mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	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	26.4% 185mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.17g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate sandwich, with creme filling, regular vs Almonds:

• Cookies, chocolate sandwich, with creme filling, regular have 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 6 times more Vitamin B6 and 10.4 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate sandwich, with creme filling, regular vs Almonds:

• Cookies, chocolate sandwich, with creme filling, regular have 3.3 times more Iron, 1.3 times more Selenium and 388 times more Sodium than Almonds.
• While Almonds contain 12.8 times more Calcium, 3.1 times more Copper, 5.7 times more Magnesium, 3.1 times more Manganese, 5.2 times more Phosphorus, 3.1 times more Potassium and 4.2 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate sandwich, with creme filling, regular have 1.5 times more Saturated Fat, 99.3 times more Omega 3, 3.3 times more Carbohydrate and 9.3 times more Sugars than Almonds.
• While Almonds contain 2.6 times more Fat, 3.8 times more Omega 6, 4.3 times more Fiber and 4.1 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.