Comparing Nutrients in 14 ounces Cookies, oatmeal, dry mixVS Almonds

Macros Ratio

Protein Fat Carbs

Cookies, oatmeal, dry mix

37%

57%

Almonds

14%

72%

14%

14 oz ▼

Macro Nutrients

Cookies, oatmeal, dry mixvs Almonds

63.2%1834kcal

Energy

79.2%2298kcal

1834 kcalvs2298 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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78.6%76.2g

Fat

204%198g

76.2 gvs198 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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59%19g

Saturated Fat

47%15g

19 gvs15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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33.7%0.54g

Omega 3

0.74%0.012g

0.54 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62%10.5g

Omega 6

288%49g

10.5 gvs49 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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205%267g

Carbohydrate

65.8%85.5g

267 gvs85.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

24%17.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs17.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.6%0.44g

≤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]

NA gvs0.44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.67g

NA gvs0.67 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%15.7g

NA gvs15.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

131%49.6g

NA gvs49.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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46%25.8g

Protein

150%84g

25.8 gvs84 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, oatmeal, dry mixvs Almonds

0.44%3.97μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.97 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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47%0.56mg

Vitamin B1

68%0.81mg

Thiamine

0.56 mgvs0.81 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42.7%0.56mg

Vitamin B2

347%4.5mg

Riboflavin

0.56 mgvs4.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32.2%5.16mg

Vitamin B3

89.7%14.4mg

Niacin, nicotinic acid, niacinamide

5.16 mgvs14.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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36.3%1.8mg

Vitamin B5

37.4%1.87mg

Pantothenic acid

1.8 mgvs1.87 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B6

42%0.54mg

Pyridoxine

0.17 mgvs0.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

754%226μg

Biotin

NA μgvs226 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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49.6%198μg

Vitamin B9

43.7%175μg

Folates and Folic Acid

198 μgvs175 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.44%0.4mg

Vitamin C

0%0mg

Ascorbic acid

0.4 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

678%102mg

Tocopherols and Tocotrienols

NA mgvs102 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, oatmeal, dry mixvs Almonds

9.92%99mg

Calcium

107%1068mg

99 mgvs1068 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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88%0.79mg

Copper

455%4.1mg

0.79 mgvs4.1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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110%8.8mg

Iron

184%14.7mg

8.8 mgvs14.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.4%191mg

Magnesium

255%1072mg

191 mgvs1072 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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212%4.9mg

Manganese

376%8.65mg

4.9 mgvs8.65 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

400%180μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs180 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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92%647mg

Phosphorus

273%1909mg

647 mgvs1909 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.4%726mg

Potassium

85.6%2909mg

726 mgvs2909 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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76.5%42μg

Selenium

29.6%16.3μg

42 μgvs16.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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125%1877mg

Sodium

0.26%3.97mg

1877 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29%3.18mg

Zinc

113%12.4mg

3.18 mgvs12.4 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.57%21g

Water

0.47%17.5g

21 gvs17.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cookies, oatmeal, dry mix vs Almonds:

Almonds contain 1.4 times more Vitamin B1, 8.1 times more Vitamin B2, 2.8 times more Vitamin B3 and 3.3 times more Vitamin B6 than Cookies, oatmeal, dry mix.
Both Cookies, oatmeal, dry mix and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
Both Cookies, oatmeal, dry mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Cookies, oatmeal, dry mix vs Almonds:

Cookies, oatmeal, dry mix have 2.6 times more Selenium and 473 times more Sodium than Almonds.
While Almonds contain 10.8 times more Calcium, 5.2 times more Copper, 1.7 times more Iron, 5.6 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, 4 times more Potassium and 3.9 times more Zinc than Cookies, oatmeal, dry mix.

Comparison of macro-nutrients per 14 ounces:

Cookies, oatmeal, dry mix have 1.3 times more Saturated Fat, 45.3 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
While Almonds contain 1.3 times more Energy, 2.6 times more Fat, 4.6 times more Omega 6 and 3.3 times more Protein than Cookies, oatmeal, dry mix.
Both Cookies, oatmeal, dry mix as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Cookies, oatmeal, dry mixVS Cookies, oatmeal, with raisinsAlmondsVS Cookies, oatmeal, with raisinsCookies, oatmeal, dry mixVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 14 ounces Cookies, oatmeal, dry mixVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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