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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Blanched Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	40.4% 1171kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	119% 38g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	80.8% 105g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	76% 42.5g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	15.6% 0.2mg	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	24.3% 97μg	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	314% 47mg	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

	Blanched Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	47% 468mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	59% 1.35mg	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	136% 955mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.097% 3.57g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.4 times more Vitamin B1, 7.9 times more Vitamin B2 and 5.5 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B6 per 7 oz.
• Both Blanched 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 Blanched Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Blanched Almonds have 6.7 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 15.8 times more Magnesium, 2.7 times more Manganese, 13 times more Phosphorus, 3 times more Potassium and 14.9 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 2.3 times more Selenium and 19.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.5 times more Fat, 2 times more Omega 6, 2.8 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 4.9 times more Saturated Fat, 60.5 times more Omega 3, 2.8 times more Carbohydrate and 6.7 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Energy per 7 oz.
• Both Blanched Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.