Comparing Nutrients in 7 ounces Cookies, sugar wafer, with creme filling, sugar free VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	36.3% 1054kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	58.4% 56.7g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	27% 35g	130g per day for Men 19-50 years
Sugars	0% 0g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	74.7% 28.4g	55% 21g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	18% 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	21% 83.3μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	40.7% 6.1mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	211% 1.9mg	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	32% 2.56mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	212% 4.9mg	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	11.3% 79.4mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	3.33% 113mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, with creme filling, sugar free VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafer, with creme filling, sugar free versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, with creme filling, sugar free vs Oil Roasted Almonds:

• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have 2.6 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.2 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 13.1 times more Vitamin B6 and 8.4 times more Vitamin E than Cookies, sugar wafer, with creme filling, sugar free.
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Oil Roasted Almonds:

• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have 1.5 times more Selenium and 71 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain more Calcium, 25.1 times more Copper, 2.9 times more Iron, 39.1 times more Magnesium, 9.7 times more Manganese, 11.7 times more Phosphorus, 12.3 times more Potassium and 15.4 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have more Omega 3, 3.7 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.9 times more Fat, 1.4 times more Omega 6, more Sugars and 5.9 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Oil Roasted Almonds offer comparable quantities of Energy and Saturated Fat per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3