Comparing Nutrients in 100 grams Cookies, graham crackers, chocolate-coated VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 26g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	53.8% 17g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	6.4% 4.63g	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	NA	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	NA	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	26% 9.9g	38g per day for Men 19-50 years
Protein	7.14% 4g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.92% 0.064mg	8.85% 0.12mg	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	12.5% 50μg	12.3% 49μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.17% 1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.6% 46mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	114% 1.03mg	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	25% 2mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	79.8% 1.84mg	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	12.4% 87mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, graham crackers, chocolate-coated vs Blanched Almonds:

• Cookies, graham crackers, chocolate-coated have 1.4 times more Vitamin B1, 1.2 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6 and 24 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Blanched Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Cookies, graham crackers, chocolate-coated as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, graham crackers, chocolate-coated vs Blanched Almonds:

• Cookies, graham crackers, chocolate-coated have 3.5 times more Selenium and 13.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Calcium, 5.3 times more Copper, 1.6 times more Iron, 16.8 times more Magnesium, 4 times more Manganese, 5.5 times more Phosphorus, 2.5 times more Potassium and 14.9 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 100 grams:

• Cookies, graham crackers, chocolate-coated have 4.4 times more Saturated Fat, 13.3 times more Omega 3, 3.6 times more Carbohydrate and 8.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2 times more Fat, 2.7 times more Omega 6, 4.5 times more Fiber and 5.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Blanched Almonds have similar amounts of Energy per 100 g.
• Both Cookies, graham crackers, chocolate-coated as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.