Comparing Nutrients in 7 ounces Blanched Almonds VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Blanched Almonds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	40.4% 1171kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	73.6% 12.5g	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	107% 139g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	86.6% 63g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	76% 42.5g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	40% 6.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	3.97% 0.052mg	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	23% 91μg	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	0.66% 0.6mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	47% 468mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	33.3% 0.3mg	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	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	55.2% 1.27mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cookies, oatmeal, commercially prepared, special dietary per 7 oz

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

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cookies, oatmeal, commercially prepared, special dietary:

• 7 ounces of Blanched Almonds have 3.4 times more Vitamin B2, 4.4 times more Vitamin B6 and 15.6 times more Vitamin E than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 2.4 times more Vitamin B1 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Cookies, oatmeal, commercially prepared, special dietary:

• 7 ounces of Blanched Almonds have 4.4 times more Calcium, 6.8 times more Copper, 15.8 times more Magnesium, 2.9 times more Manganese, 3.9 times more Phosphorus, 3.8 times more Potassium and 6.1 times more Zinc than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 1.4 times more Selenium and 14.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.3 times more Energy, 2.9 times more Fat, 1.5 times more Saturated Fat, 2 times more Omega 6, 3.4 times more Fiber and 4.5 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 116 times more Omega 3, 3.7 times more Carbohydrate and 6.8 times more Sugars than Blanched Almonds.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3