Comparing Nutrients in 7 ounces Almonds VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	6%	3%	91%

Macro Nutrients

	Almonds	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Energy	39.6% 1149kcal	21% 605kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	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	113% 147g	130g per day for Men 19-50 years
Sugars	12% 8.63g	119% 86g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	75% 42g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Almonds	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	3.2% 0.042mg	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	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	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	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Calcium	53.4% 534mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	37% 0.33mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	6.48% 220mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almonds vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• 7 ounces of Almonds have 2.4 times more Vitamin B1, 6.7 times more Vitamin B2, 2.7 times more Vitamin B3, 8.3 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain more Vitamin B12 than Almonds.
• 7 ounces of Almonds have insufficient amounts of Vitamin B12
• 7 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Almonds as well as Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Almonds vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• 7 ounces of Almonds have 9 times more Calcium, 6.1 times more Copper, 1.3 times more Iron, 10.8 times more Magnesium, 6.8 times more Phosphorus, 6.6 times more Potassium, 2.4 times more Selenium and 6.8 times more Zinc than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 174 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 1.9 times more Energy, 45.8 times more Fat, 8.9 times more Saturated Fat, 7.8 times more Fiber and 4.2 times more Protein than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 7 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 3.4 times more Carbohydrate and 10 times more Sugars than Almonds.