Comparing Nutrients in 7 ounces Cookies, fig bars VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, fig bars	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24% 691kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	6.96% 2.23g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	27% 35g	130g per day for Men 19-50 years
Sugars	127% 92g	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	24% 9.13g	55% 21g	38g per day for Men 19-50 years
Protein	13% 7.34g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	17.4% 69.5μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	8.6% 1.3mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	72% 5.75mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	17.6% 123mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, fig bars vs Oil Roasted Almonds:

• Cookies, fig bars have more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.6 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6 and 40 times more Vitamin E than Cookies, fig bars.
• Both Cookies, fig bars as well as Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, fig bars vs Oil Roasted Almonds:

• Cookies, fig bars have 350 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.5 times more Calcium, 6.5 times more Copper, 1.3 times more Iron, 10.1 times more Magnesium, 7.2 times more Manganese, 7.5 times more Phosphorus, 3.4 times more Potassium and 7.9 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and Oil Roasted Almonds have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, fig bars have more Omega 3, 4 times more Carbohydrate and 10.2 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 7.6 times more Fat, 3.7 times more Saturated Fat, 5.2 times more Omega 6, 2.3 times more Fiber and 5.7 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.