Comparing Nutrients in 7 ounces Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Roasted Almonds	Recommended Dietary Allowance
Energy	32.6% 945kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	32% 41.7g	130g per day for Men 19-50 years
Sugars	99% 71.4g	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	16.7% 6.35g	57% 21.6g	38g per day for Men 19-50 years
Protein	17% 9.5g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	15% 59.5μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	122% 9.72mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	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	29% 204mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Roasted Almonds:

• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.6 times more Vitamin B1 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 7.3 times more Vitamin B2, 2 times more Vitamin B3, 8.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Roasted Almonds:

• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.3 times more Iron and 176 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 11.2 times more Calcium, 4.1 times more Copper, 5.8 times more Magnesium, 4.6 times more Phosphorus, 3.7 times more Potassium and 2.7 times more Zinc than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 9.6 times more Omega 3, 3.3 times more Carbohydrate and 7.4 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.3 times more Energy, 2.4 times more Fat, 6.3 times more Omega 6, 3.4 times more Fiber and 4.4 times more Protein than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Roasted Almonds offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3