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

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Energy	34.2% 992kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	102% 74g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	14% 7.94g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	17.6% 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	25% 99μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.13% 91mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	158% 3.64mg	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	24.7% 173mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Cookies, graham crackers, chocolate-coated have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6 and 24 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Blanched Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Blanched 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 Blanched Almonds:

• Cookies, graham crackers, chocolate-coated have 3.5 times more Selenium and 13.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Calcium, 5.3 times more Copper, 1.6 times more Iron, 16.8 times more Magnesium, 4 times more Manganese, 5.5 times more Phosphorus, 2.5 times more Potassium and 14.9 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 7 ounces:

• Cookies, graham crackers, chocolate-coated have 4.4 times more Saturated Fat, 13.3 times more Omega 3, 3.6 times more Carbohydrate and 8.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2 times more Fat, 2.7 times more Omega 6, 4.5 times more Fiber and 5.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Blanched Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.