Comparing Nutrients in 7 ounces Cookies, sugar wafers with creme filling, regular VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Almonds	Recommended Dietary Allowance
Energy	34.4% 996kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	73.8% 23.6g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	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	108% 140g	33% 42.8g	130g per day for Men 19-50 years
Sugars	118% 85.2g	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	0% 0g	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	% 0g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 80.6g	% 7.84g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	65.3% 25g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	38.2% 153μg	22% 87.3μg	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	33% 4.96mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	93% 7.4mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	20.4% 143mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, sugar wafers with creme filling, regular vs Almonds:

• Cookies, sugar wafers with creme filling, regular have 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.5 times more Vitamin B1, 9.5 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B6 and 10.3 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Cookies, sugar wafers with creme filling, regular as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, sugar wafers with creme filling, regular vs Almonds:

• Cookies, sugar wafers with creme filling, regular have 103 times more Sodium than Almonds.
• While Almonds contain 10 times more Calcium, 15.6 times more Copper, 16.9 times more Magnesium, 5.2 times more Manganese, 6.7 times more Phosphorus, 6.3 times more Potassium and 7.3 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Almonds have similar amounts of Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, sugar wafers with creme filling, regular have 3.1 times more Saturated Fat, 30.7 times more Omega 3, 3.3 times more Carbohydrate and 9.9 times more Sugars than Almonds.
• While Almonds contain 2.1 times more Fat, 4.8 times more Omega 6, 7.8 times more Fiber and 5.5 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, sugar wafers with creme filling, regular as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.