Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coated VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Energy	34.2% 992kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	33% 42.8g	130g per day for Men 19-50 years
Sugars	102% 74g	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	11.5% 4.37g	65.3% 25g	38g per day for Men 19-50 years
Protein	14% 7.94g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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% 99μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Calcium	9.13% 91mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	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	49.6% 3.97mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	24.7% 173mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, graham crackers, chocolate-coated vs Almonds:

• Cookies, graham crackers, chocolate-coated have 1.3 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 7.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 25.9 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs Almonds:

• Cookies, graham crackers, chocolate-coated have 2.7 times more Selenium and 265 times more Sodium than Almonds.
• While Almonds contain 5.8 times more Calcium, 5.3 times more Copper, 1.9 times more Iron, 16.9 times more Magnesium, 4.7 times more Manganese, 5.5 times more Phosphorus, 2.7 times more Potassium and 15.6 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 7 ounces:

• Cookies, graham crackers, chocolate-coated have 4.5 times more Saturated Fat, 17.7 times more Omega 3, 3.1 times more Carbohydrate and 8.6 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Fat, 2.7 times more Omega 6, 5.7 times more Fiber and 5.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.