Comparing Nutrients in 7 ounces Almond paste VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Almond paste	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	31.3% 909kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	32.2% 31.3g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	62.2% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	105% 137g	130g per day for Men 19-50 years
Sugars	99% 72g	91% 65.8g	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	23% 16.6g	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	% 11.7g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	25% 9.53g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	32% 18g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	10.4% 0.13mg	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	36.2% 145μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	179% 27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	34% 341mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	30.6% 0.28mg	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	39.7% 3.18mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	69% 1.6mg	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	73% 512mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cookies, oatmeal, with raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Cookies, oatmeal, with raisins:

• 7 ounces of Almond paste have 1.9 times more Vitamin B2 and 2.1 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 3.4 times more Vitamin B1, 1.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Almond paste.

Comparing minerals per 7 ounces for Almond paste vs Cookies, oatmeal, with raisins:

• 7 ounces of Almond paste have 6.1 times more Calcium, 3.3 times more Copper, 3.8 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Potassium and 2.3 times more Zinc than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 1.4 times more Iron, 1.4 times more Selenium and 35.8 times more Sodium than Almond paste.
• Both Almond paste and Cookies, oatmeal, with raisins contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.8 times more Fat, 1.5 times more Fiber and 1.5 times more Protein than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 2.1 times more Saturated Fat, 3.7 times more Omega 3 and 1.4 times more Carbohydrate than Almond paste.
• Both Almond paste and Cookies, oatmeal, with raisins offer comparable quantities of Energy, Omega 6 and Sugars per seven ounces.