Comparing Nutrients in 7 ounces Almonds VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	39.6% 1149kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	119% 38g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	80.8% 105g	130g per day for Men 19-50 years
Sugars	12% 8.63g	84.6% 61.3g	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	0.3% 0.22g	NA	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	75% 42g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	339% 51mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	53.4% 534mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	129% 1.16mg	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	92% 7.36mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.097% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Almonds have 1.5 times more Vitamin B1, 12.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 5.9 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Almonds have 7.7 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 15.9 times more Magnesium, 3.2 times more Manganese, 13 times more Phosphorus, 3.4 times more Potassium and 15.6 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.8 times more Selenium and 371 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.4 times more Fat, 2 times more Omega 6, 3.6 times more Fiber and 2.6 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 5 times more Saturated Fat, 80.7 times more Omega 3, 2.5 times more Carbohydrate and 7.1 times more Sugars than Almonds.
• Both Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Energy per 7 oz.
• Both Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.