Comparing Nutrients in 7 ounces Cookies, peanut butter sandwich, regular VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Almonds	Recommended Dietary Allowance
Energy	32.7% 949kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	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	100% 130g	33% 42.8g	130g per day for Men 19-50 years
Sugars	97% 70.3g	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	9.92% 3.77g	65.3% 25g	38g per day for Men 19-50 years
Protein	31% 17.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	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	53.7% 0.64mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	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	30.3% 121μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.46μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.7% 3.7mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Almonds	Recommended Dietary Allowance
Calcium	10.5% 105mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	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	64.5% 5.16mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	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	53.3% 373mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	27.8% 15.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, peanut butter sandwich, regular vs Almonds:

• Cookies, peanut butter sandwich, regular have 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 4.3 times more Vitamin B2 and 13.7 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Cookies, peanut butter sandwich, regular 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, peanut butter sandwich, regular vs Almonds:

• Cookies, peanut butter sandwich, regular have 1.9 times more Selenium and 368 times more Sodium than Almonds.
• While Almonds contain 5.1 times more Calcium, 4.4 times more Copper, 1.4 times more Iron, 5.5 times more Magnesium, 2.4 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 2.9 times more Zinc than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 7 ounces:

• Cookies, peanut butter sandwich, regular have 1.3 times more Saturated Fat, 35.7 times more Omega 3, 3 times more Carbohydrate and 8.1 times more Sugars than Almonds.
• While Almonds contain 2.4 times more Fat, 3.3 times more Omega 6, 6.6 times more Fiber and 2.4 times more Protein than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, peanut butter sandwich, regular as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.