Comparing Nutrients in 100 grams Cookies, oatmeal, commercially prepared, regular VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Almonds	Recommended Dietary Allowance
Energy	15.5% 450kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	34% 24.7g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	33% 12.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Almonds	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.72% 0.39mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.08% 0.066mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.8% 59μg	11% 44μg	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	0.56% 0.5mg	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	1.73% 0.26mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Almonds	Recommended Dietary Allowance
Calcium	3.7% 37mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	115% 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	32.3% 2.58mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.7% 138mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.15% 5.7g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, oatmeal, commercially prepared, regular vs Almonds:

• Cookies, oatmeal, commercially prepared, regular have 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6 and 98.6 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Almonds have similar amounts of Vitamin B5 per 100 g.
• Both Cookies, oatmeal, commercially prepared, regular as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, oatmeal, commercially prepared, regular vs Almonds:

• Cookies, oatmeal, commercially prepared, regular have 2.4 times more Selenium and 520 times more Sodium than Almonds.
• While Almonds contain 7.3 times more Calcium, 7.7 times more Copper, 1.4 times more Iron, 8.2 times more Magnesium, 2.6 times more Manganese, 3.5 times more Phosphorus, 5.2 times more Potassium and 3.9 times more Zinc than Cookies, oatmeal, commercially prepared, regular.

Comparison of macro-nutrients per 100 grams:

• Cookies, oatmeal, commercially prepared, regular have 43 times more Omega 3, 3.2 times more Carbohydrate and 5.7 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 2.8 times more Fat, 5.1 times more Omega 6, 4.5 times more Fiber and 3.4 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Almonds have similar amounts of Saturated Fat per 100 g.
• Both Cookies, oatmeal, commercially prepared, regular as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.