Comparing Nutrients in 7 ounces Roasted Almonds VS Cookies, chocolate chip sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, chocolate chip sandwich, with creme filling	3%	37%	60%

Macro Nutrients

	Roasted Almonds	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Energy	41% 1187kcal	29% 843kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	36.5% 11.7g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	70.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	97% 126g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	105% 76g	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	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	0% 0g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, chocolate chip sandwich, with creme filling	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	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	2.9% 0.038mg	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	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	316% 47.4mg	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cookies, chocolate chip sandwich, with creme filling	Recommended Dietary Allowance
Calcium	53% 532mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	46.5% 0.42mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	NA	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.8% 29.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Cookies, chocolate chip sandwich, with creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Cookies, chocolate chip sandwich, with creme filling 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 sandwich, with creme filling:

• 7 ounces of Roasted Almonds have 7.2 times more Vitamin B2, 2 times more Vitamin B3, 7.2 times more Vitamin B6 and 13 times more Vitamin E than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 3.2 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, chocolate chip sandwich, with creme filling provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin B6
• Both Dry Roasted Almonds as well as Cookies, chocolate chip sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Cookies, chocolate chip sandwich, with creme filling:

• 7 ounces of Roasted Almonds have more Calcium, 5.2 times more Copper, 3.5 times more Iron, 11.2 times more Magnesium, 8 times more Phosphorus, 7.6 times more Potassium and 4.8 times more Zinc than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 5.9 times more Selenium and 93 times more Sodium than Dry Roasted Almonds.
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.4 times more Energy, 3 times more Fat, 2.2 times more Omega 6, more Fiber and 7.1 times more Protein than Cookies, chocolate chip sandwich, with creme filling.
• While 7 oz of Cookies, chocolate chip sandwich, with creme filling contain 1.4 times more Saturated Fat, 37.2 times more Omega 3, 3 times more Carbohydrate and 7.9 times more Sugars than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Cookies, chocolate chip sandwich, with creme filling provide inadequate amounts of Fiber