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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Roasted Cashews	Recommended Dietary Allowance
Energy	27.2% 790kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.3g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	54.7% 0.88g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	81.6% 14g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	50% 65g	130g per day for Men 19-50 years
Sugars	86% 62.2g	13.7% 9.94g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.25% 5.18g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Roasted Cashews	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	39% 0.51mg	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	34.2% 137μg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Roasted Cashews	Recommended Dietary Allowance
Calcium	0% 0mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	490% 4.4mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	71.3% 1.64mg	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	26.6% 187mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal sandwich, with creme filling VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, oatmeal sandwich, with creme filling versus 7 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cookies, oatmeal sandwich, with creme filling have 2.4 times more Vitamin E than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.8 times more Vitamin B2, 4.2 times more Vitamin B5, 5.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 6.4 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Roasted Cashews provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Cookies, oatmeal sandwich, with creme filling as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, oatmeal sandwich, with creme filling vs Roasted Cashews:

• 7 ounces of Cookies, oatmeal sandwich, with creme filling have 31.3 times more Sodium than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain more Calcium, 16.2 times more Copper, 3.2 times more Iron, 7.4 times more Magnesium, 5.2 times more Phosphorus, 4.2 times more Potassium, 1.7 times more Selenium and 8.4 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Roasted Cashews contain similar levels of Manganese per seven ounces.
• 7 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, oatmeal sandwich, with creme filling have 2.7 times more Omega 3, 1.7 times more Carbohydrate and 6.3 times more Sugars than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.4 times more Energy, 2.5 times more Fat, 1.8 times more Saturated Fat and 5.9 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Roasted Cashews offer comparable quantities of Omega 6 and Fiber per seven ounces.