Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-covered VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Almonds	Recommended Dietary Allowance
Energy	36% 1044kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	56.4% 54.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	107% 34.2g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.7g	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	101% 131g	33% 42.8g	130g per day for Men 19-50 years
Sugars	142% 103g	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	17.8% 6.75g	65.3% 25g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	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	15.5% 0.19mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	7.44% 29.8μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.6% 4.3mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	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	30.8% 2.46mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	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	33% 232mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, chocolate-covered vs Almonds:

• Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.2 times more Vitamin B1, 5.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 11.9 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered vs Almonds:

• Cookies, sugar wafer, chocolate-covered have 1.3 times more Selenium and 138 times more Sodium than Almonds.
• While Almonds contain more Calcium, 3.9 times more Copper, 3 times more Iron, 6 times more Magnesium, 4.1 times more Phosphorus, 2.4 times more Potassium and 5.1 times more Zinc than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 7 ounces:

• Cookies, sugar wafer, chocolate-covered have 4.5 times more Saturated Fat, 96.3 times more Omega 3, 3.1 times more Carbohydrate and 11.9 times more Sugars than Almonds.
• While Almonds contain 1.8 times more Fat, 3.2 times more Omega 6, 3.7 times more Fiber and 6.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, sugar wafer, chocolate-covered as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.