Comparing Nutrients in 100 grams Oil Roasted Almonds VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Oil Roasted Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	21% 607kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	20.4% 19.8g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	30.5% 9.75g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	51% 37g	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	8.73% 6.33g	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	% 0.04g	% 8.34g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 22g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	38% 21.2g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	3.85% 0.05mg	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	6.75% 27μg	6.75% 27μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	173% 26mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	29% 291mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	25.2% 0.23mg	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% 3.68mg	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	18.4% 0.42mg	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	66.6% 466mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	3.82% 130mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.27% 9.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cookies, chocolate chip, commercially prepared, soft-type per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• 100 grams of Oil Roasted Almonds have 2.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B6 and 16.8 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• While 100 g of Cookies, chocolate chip, commercially prepared, soft-type contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B5 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• 100 grams of Oil Roasted Almonds have 17.1 times more Calcium, 4.2 times more Copper, 9.4 times more Magnesium, 5.8 times more Manganese, 7.6 times more Phosphorus, 5.4 times more Potassium, 1.3 times more Selenium and 5.7 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While 100 g of Cookies, chocolate chip, commercially prepared, soft-type contain 276 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Iron per 100 grams.
• 100 grams of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.4 times more Energy, 2.8 times more Fat, 7.9 times more Omega 6, 5.8 times more Fiber and 5.8 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While 100 g of Cookies, chocolate chip, commercially prepared, soft-type contain 2.3 times more Saturated Fat, more Omega 3, 3.7 times more Carbohydrate, 8.2 times more Sugars and more Fructose than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3