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

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Roasted Almonds	Recommended Dietary Allowance
Energy	34.4% 996kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	73.8% 23.6g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	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	108% 140g	32% 41.7g	130g per day for Men 19-50 years
Sugars	118% 85.2g	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	0% 0g	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	% 0g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 80.6g	% 9.43g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	57% 21.6g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	6.1% 0.073mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	38.2% 153μg	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	20.4% 143mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Cookies, sugar wafers with creme filling, regular have 1.2 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Vitamin B1, 10 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B6 and 9.6 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Dry Roasted 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 Roasted Almonds:

• Cookies, sugar wafers with creme filling, regular have 1.9 times more Selenium and 34.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.9 times more Calcium, 16.7 times more Copper, 17.4 times more Magnesium, 5.3 times more Manganese, 6.5 times more Phosphorus, 6.1 times more Potassium and 7.7 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Dry Roasted Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, sugar wafers with creme filling, regular have 2.9 times more Saturated Fat, 9.2 times more Omega 3, 3.4 times more Carbohydrate and 8.8 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Fat, 5.1 times more Omega 6, 6.8 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 Dry Roasted Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, sugar wafers with creme filling, regular as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.