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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	41% 1187kcal	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	25.4% 8.12g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	100% 130g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 44g	g per day for Men 19-50 years
Fiber	57% 21.6g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	53% 532mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.53% 19.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Roasted 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 Roasted Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• 7 ounces of Roasted Almonds have 4.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B6, 2 times more Vitamin B9 and 15.4 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 1.8 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted 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 Roasted Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• 7 ounces of Roasted Almonds have 15.8 times more Calcium, 4.8 times more Copper, 9.6 times more Magnesium, 5.3 times more Manganese, 7.7 times more Phosphorus, 5.5 times more Potassium and 6.1 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 1.6 times more Selenium and 92 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Iron 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 Roasted Almonds have 1.3 times more Energy, 2.7 times more Fat, 7.5 times more Omega 6, 6.1 times more Fiber and 5.8 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 2.4 times more Saturated Fat, 5.7 times more Omega 3, 3.1 times more Carbohydrate, 7.6 times more Sugars and 633 times more Fructose than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3