Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	41.5% 1205kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	33.3% 5.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	101% 132g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	136% 98g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	27% 10.3g	38g per day for Men 19-50 years
Protein	75.2% 42g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	6.7% 0.087mg	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	13.4% 53.6μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	344% 51.5mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	57.7% 577mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	69.5% 0.63mg	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	91% 7.3mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	32% 0.74mg	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	132% 925mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Oil Roasted Almonds have 3.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 16.4 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Vitamin B1 per 7 oz.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Oil Roasted Almonds have 8.3 times more Calcium, 3 times more Copper, 7 times more Magnesium, 6.6 times more Manganese, 5.2 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Selenium and 5.3 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 326 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 1.3 times more Energy, 2.1 times more Fat, 4.7 times more Omega 6, 2 times more Fiber and 5.9 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.8 times more Saturated Fat, more Omega 3, 3.8 times more Carbohydrate and 10.9 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.