Comparing Nutrients in 100 grams Almonds VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	20% 579kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	44.2% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	6% 4.35g	45.4% 33g	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	0.15% 0.11g	0.54% 0.39g	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	% 0.17g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 31.3g	g per day for Men 19-50 years
Fiber	33% 12.5g	5.26% 2g	38g per day for Men 19-50 years
Protein	37.8% 21g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	18% 72μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.25% 0.03μg	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	171% 25.6mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28% 33.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	27% 269mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	36% 0.32mg	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	46.4% 3.7mg	69.8% 5.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.096% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Almonds have 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6 and 12.8 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Almonds have 12.8 times more Calcium, 3.2 times more Copper, 6.6 times more Magnesium, 3.5 times more Manganese, 4.4 times more Phosphorus, 4.3 times more Potassium and 4.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.5 times more Iron and 311 times more Sodium than Almonds.
• Both Almonds and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 2 times more Fat, 1.6 times more Omega 6, 6.3 times more Fiber and 4.1 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 2.1 times more Saturated Fat, 292.3 times more Omega 3, 3 times more Carbohydrate and 7.6 times more Sugars than Almonds.
• Both Almonds and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have similar amounts of Energy per 100 g.
• Both Almonds as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.