Comparing Nutrients in 7 ounces Almonds VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Almonds	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	39.6% 1149kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	49.6% 8.44g	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	123% 160g	130g per day for Men 19-50 years
Sugars	12% 8.63g	NA	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	22% 8.33g	38g per day for Men 19-50 years
Protein	75% 42g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, brownies, dry mix, sugar free	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	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	1.22% 0.016mg	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	24% 95μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	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

	Almonds	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	5.73% 0.052mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	17.3% 0.4mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	19.6% 665mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.19% 6.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Cookies, brownies, dry mix, sugar free:

• Almonds have 1.5 times more Vitamin B1, 10.4 times more Vitamin B2, 2.9 times more Vitamin B3, 5.2 times more Vitamin B5 and 17.1 times more Vitamin B6 than Cookies, brownies, dry mix, sugar free.
• Both Almonds and Cookies, brownies, dry mix, sugar free have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Cookies, brownies, dry mix, sugar free:

• Almonds have 22.4 times more Calcium, 39.7 times more Copper, 2.4 times more Iron, 67.5 times more Magnesium, 10.8 times more Manganese, 8.4 times more Phosphorus, 2.2 times more Potassium, 2.1 times more Selenium and 22.3 times more Zinc than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 83 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.4 times more Energy, 4 times more Fat, 1.9 times more Saturated Fat, 2.9 times more Omega 6, 3 times more Fiber and 7.3 times more Protein than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 105 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.