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Comparing Nutrients in 5 ounces AlmondsVS Cookies, oatmeal, with raisins

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cookies, oatmeal, with raisins
5%
32%
63%
5 oz ▼

Macro Nutrients

Almondsvs Cookies, oatmeal, with raisins
28.3%821kcal
Energy
21.6%625kcal
821 kcalvs625 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
73%70.8g
Fat
23%22.3g
70.8 gvs22.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
17%5.4g
Saturated Fat
24%7.7g
5.4 gvs7.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.27%0.004g
Omega 3
66%1.06g
0.004 gvs1.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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103%17.5g
Omega 6
44.4%7.56g
17.5 gvs7.56 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
23.5%30.5g
Carbohydrate
75%98g
30.5 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
8.5%6.17g
Sugars
64.8%47g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.17 gvs47 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.22%0.16g
Fructose
16.3%12g
≤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]
0.16 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.24g
Glucose
%8.36g
0.24 gvs8.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%5.6g
Sucrose
%25.8g
5.6 gvs25.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
46.6%17.7g
Fiber
12.3%4.68g
17.7 gvs4.68 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
53.5%30g
Protein
15%8.3g
30 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Cookies, oatmeal, with raisins
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
24.2%0.29mg
Vitamin B1
33%0.4mg
Thiamine
0.29 mgvs0.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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124%1.6mg
Vitamin B2
23.6%0.31mg
Riboflavin
1.6 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
32%5.13mg
Vitamin B3
18.3%2.94mg
Niacin, nicotinic acid, niacinamide
5.13 mgvs2.94 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
13.4%0.67mg
Vitamin B5
11.3%0.56mg
Pantothenic acid
0.67 mgvs0.56 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
15%0.19mg
Vitamin B6
7.4%0.096mg
Pyridoxine
0.19 mgvs0.096 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
269%80.8μg
Vitamin B7
NA
Biotin
80.8 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
15.6%62.4μg
Vitamin B9
12.4%49.6μg
Folates and Folic Acid
62.4 μgvs49.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
NA
Ascorbic acid
0 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
242%36.3mg
Vitamin E
NA
Tocopherols and Tocotrienols
36.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Cookies, oatmeal, with raisins
38%381mg
Calcium
3.97%39.7mg
381 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
162%1.46mg
Copper
22%0.2mg
1.46 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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 .

Find Nuts and Seeds rich in Fluoride
65.7%5.26mg
Iron
40.8%3.26mg
5.26 mgvs3.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
91%383mg
Magnesium
11.5%48mg
383 mgvs48 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
134%3.1mg
Manganese
49.4%1.14mg
3.1 mgvs1.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
143%64.2μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
64.2 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
97%682mg
Phosphorus
23%162mg
682 mgvs162 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
30.6%1039mg
Potassium
9.6%326mg
1039 mgvs326 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
10.6%5.8μg
Selenium
15.2%8.36μg
5.8 μgvs8.36 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.094%1.4mg
Sodium
30.4%456mg
1.4 mgvs456 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
40.2%4.42mg
Zinc
8.38%0.92mg
4.42 mgvs0.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.17%6.25g
Water
0.31%11.3g
6.25 gvs11.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 5 ounces of Almonds vs Cookies, oatmeal, with raisins:
Comparing minerals per 5 ounces for Almonds vs Cookies, oatmeal, with raisins:
Comparison of macro-nutrients per 5 ounces:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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