Comparing Nutrients in 7 ounces Blanched Almonds VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	40.4% 1171kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	40.4% 39.2g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	100% 130g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	102% 73.6g	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	17.3% 12.6g	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	% 0.06g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 44g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	76% 42.5g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, soft-type	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	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	7.63% 0.099mg	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	13.4% 53.6μg	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	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	314% 47mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	47% 468mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	50% 0.45mg	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	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	36.5% 0.84mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cookies, chocolate chip, commercially prepared, soft-type per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• 7 ounces of Blanched Almonds have 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 15.3 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• 7 ounces of Blanched Almonds have 13.9 times more Calcium, 4.5 times more Copper, 9.2 times more Magnesium, 4.3 times more Manganese, 7.9 times more Phosphorus, 5.1 times more Potassium and 5.5 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 14.5 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Iron and Selenium per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.3 times more Energy, 2.7 times more Fat, 7.2 times more Omega 6, 5.5 times more Fiber and 5.9 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 2.5 times more Saturated Fat, 14.3 times more Omega 3, 3.5 times more Carbohydrate, 8 times more Sugars and more Fructose than Blanched Almonds.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3