Comparing Nutrients in 7 ounces Cookies, oatmeal sandwich, with creme filling VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	27.2% 790kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.3g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	54.7% 0.88g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	81.6% 14g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	27% 35g	130g per day for Men 19-50 years
Sugars	86% 62.2g	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	13.6% 5.16g	55% 21g	38g per day for Men 19-50 years
Protein	9.25% 5.18g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Oil Roasted 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	39% 0.47mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	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	19% 75.4μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	29.2% 4.4mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	46.6% 3.73mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	26.6% 187mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, oatmeal sandwich, with creme filling vs Oil Roasted Almonds:

• Cookies, oatmeal sandwich, with creme filling have 2.6 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B6 and 11.8 times more Vitamin E than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Oil Roasted 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 sandwich, with creme filling vs Oil Roasted Almonds:

• Cookies, oatmeal sandwich, with creme filling have 1.7 times more Selenium and 500 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Calcium, 7 times more Copper, 2 times more Iron, 7.8 times more Magnesium, 3 times more Manganese, 5 times more Phosphorus, 5.1 times more Potassium and 4.6 times more Zinc than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 7 ounces:

• Cookies, oatmeal sandwich, with creme filling have 1.2 times more Saturated Fat, more Omega 3, 3.1 times more Carbohydrate and 6.9 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Energy, 3 times more Fat, 1.9 times more Omega 6, 4 times more Fiber and 8.1 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.