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

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Blanched Almonds	Recommended Dietary Allowance
Energy	36% 1044kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	56.4% 54.8g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	107% 34.2g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	142% 103g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	17.6% 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	7.44% 29.8μg	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	33% 232mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2 times more Vitamin B1, 3.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 11 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Blanched 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 Blanched Almonds:

• Cookies, sugar wafer, chocolate-covered have 1.7 times more Selenium and 7.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 3.9 times more Copper, 2.6 times more Iron, 6 times more Magnesium, 4.1 times more Phosphorus, 2.1 times more Potassium and 4.9 times more Zinc than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 7 ounces:

• Cookies, sugar wafer, chocolate-covered have 4.4 times more Saturated Fat, 72.3 times more Omega 3, 3.5 times more Carbohydrate and 11.2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Fat, 3.2 times more Omega 6, 2.9 times more Fiber and 6.2 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Blanched Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, sugar wafer, chocolate-covered as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.