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

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Roasted Almonds	Recommended Dietary Allowance
Energy	36% 1044kcal	41% 1187kcal	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	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.7g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	32% 41.7g	130g per day for Men 19-50 years
Sugars	142% 103g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	57% 21.6g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	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	15.5% 0.19mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Cookies, sugar wafer, chocolate-covered have 1.2 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.6 times more Vitamin B2, 5.7 times more Vitamin B3, 2.8 times more Vitamin B6, 3.7 times more Vitamin B9 and 11.1 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Dry Roasted 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 Roasted Almonds:

• Cookies, sugar wafer, chocolate-covered have 2.7 times more Selenium and 46 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 4.1 times more Copper, 3 times more Iron, 6.2 times more Magnesium, 4 times more Phosphorus, 2.3 times more Potassium and 5.4 times more Zinc than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 7 ounces:

• Cookies, sugar wafer, chocolate-covered have 4.2 times more Saturated Fat, 28.9 times more Omega 3, 3.1 times more Carbohydrate and 10.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Fat, 3.3 times more Omega 6, 3.2 times more Fiber and 6.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Dry Roasted Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, sugar wafer, chocolate-covered as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.