Comparing Nutrients in 7 ounces Cookies, oatmeal, commercially prepared, special dietary VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, special dietary	Almonds	Recommended Dietary Allowance
Energy	30.7% 891kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	73.6% 12.5g	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	107% 139g	33% 42.8g	130g per day for Men 19-50 years
Sugars	86.6% 63g	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	15% 5.75g	65.3% 25g	38g per day for Men 19-50 years
Protein	17% 9.53g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, special dietary	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	76% 0.91mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.42mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	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	23% 91μg	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	0.66% 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	20% 3mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, special dietary	Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	101% 8.08mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	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	34.6% 242mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, oatmeal, commercially prepared, special dietary vs Almonds:

• Cookies, oatmeal, commercially prepared, special dietary have 2.2 times more Vitamin B1 and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B2, 1.7 times more Vitamin B5, 5.3 times more Vitamin B6 and 16.9 times more Vitamin E than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Cookies, oatmeal, commercially prepared, special dietary 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, oatmeal, commercially prepared, special dietary vs Almonds:

• Cookies, oatmeal, commercially prepared, special dietary have 273 times more Sodium than Almonds.
• While Almonds contain 5 times more Calcium, 6.8 times more Copper, 15.9 times more Magnesium, 3.4 times more Manganese, 3.9 times more Phosphorus, 4.2 times more Potassium and 6.4 times more Zinc than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Almonds have similar amounts of Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, oatmeal, commercially prepared, special dietary have 154.7 times more Omega 3, 3.2 times more Carbohydrate and 7.3 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 2.8 times more Fat, 1.4 times more Saturated Fat, 2 times more Omega 6, 4.3 times more Fiber and 4.4 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.