Comparing Nutrients in 7 ounces Roasted Almonds VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Roasted Almonds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	41% 1187kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	73.8% 23.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	30% 5.07g	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	108% 140g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	118% 85.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 80.6g	g per day for Men 19-50 years
Fiber	57% 21.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, sugar wafers with creme filling, regular	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	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	6.56% 0.085mg	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	38.2% 153μg	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% 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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	53% 532mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	36.3% 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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.089% 3.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Cookies, sugar wafers with creme filling, regular:

• Dry Roasted Almonds have 2.1 times more Vitamin B1, 10 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B6 and 9.6 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.4 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cookies, sugar wafers with creme filling, regular have similar amounts of Vitamin B5 per 7 oz.
• Both Dry Roasted Almonds as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Cookies, sugar wafers with creme filling, regular:

• Dry Roasted Almonds have 9.9 times more Calcium, 16.7 times more Copper, 17.4 times more Magnesium, 5.3 times more Manganese, 6.5 times more Phosphorus, 6.1 times more Potassium and 7.7 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.9 times more Selenium and 34.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cookies, sugar wafers with creme filling, regular have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 2.3 times more Fat, 5.1 times more Omega 6, 6.8 times more Fiber and 5.5 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 2.9 times more Saturated Fat, 9.2 times more Omega 3, 3.4 times more Carbohydrate and 8.8 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cookies, sugar wafers with creme filling, regular have similar amounts of Energy per 7 oz.
• Both Dry Roasted Almonds as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.