Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate wafer VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	37% 1074kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	62.2% 60.4g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	95% 30.4g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	27% 35g	130g per day for Men 19-50 years
Sugars	112% 81.3g	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	0% 0g	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	% 0g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 73.6g	% 8.7g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	55% 21g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	344% 51.5mg	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, gluten-free, chocolate wafer	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	21.6% 216mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	91% 7.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	41% 286mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, gluten-free, chocolate wafer versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, gluten-free, chocolate wafer vs Oil Roasted Almonds:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 1.9 times more Vitamin B5 than Oil Roasted Almonds.

Comparing minerals per 7 ounces for Cookies, gluten-free, chocolate wafer vs Oil Roasted Almonds:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 122 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.7 times more Calcium, 3.7 times more Copper, 6.7 times more Magnesium, 6 times more Manganese, 3.2 times more Phosphorus, 2.1 times more Potassium and 3.9 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Oil Roasted Almonds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, gluten-free, chocolate wafer have 3.6 times more Saturated Fat, more Omega 3, 3.6 times more Carbohydrate and 9 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.8 times more Fat, 6.3 times more Omega 6, 6.6 times more Fiber and 5.2 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Oil Roasted Almonds offer comparable quantities of Energy per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3