Comparing Nutrients in 7 ounces Blanched Almonds VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Blanched Almonds	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	40.4% 1171kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	32.2% 31.3g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	62.2% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	105% 137g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	91% 65.8g	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	23% 16.6g	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	% 11.7g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 36g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	76% 42.5g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	10.4% 0.13mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	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

	Blanched Almonds	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	47% 468mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	30.6% 0.28mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	69% 1.6mg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cookies, oatmeal, with raisins per 7 oz

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

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cookies, oatmeal, with raisins:

• 7 ounces of Blanched Almonds have 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Blanched Almonds.

Comparing minerals per 7 ounces for Blanched Almonds vs Cookies, oatmeal, with raisins:

• 7 ounces of Blanched Almonds have 8.4 times more Calcium, 7.4 times more Copper, 1.4 times more Iron, 7.9 times more Magnesium, 2.3 times more Manganese, 4.2 times more Phosphorus, 2.9 times more Potassium and 4.6 times more Zinc than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 1.8 times more Selenium and 16.9 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.3 times more Energy, 3.3 times more Fat, 2.3 times more Omega 6, 3 times more Fiber and 3.7 times more Protein than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 1.4 times more Saturated Fat, 186.3 times more Omega 3, 3.7 times more Carbohydrate, 7.2 times more Sugars and more Fructose than Blanched Almonds.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3