Comparing Nutrients in 14 ounces Almonds VS Glutino, Gluten Free Cookies, Vanilla Creme

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%

Macro Nutrients

	Almonds	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Energy	79.2% 2298kcal	66.7% 1933kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	77% 74.6g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	43.3% 7.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	236% 307g	130g per day for Men 19-50 years
Sugars	24% 17.3g	271% 196g	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	0.6% 0.44g	1.42% 1.03g	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	% 0.67g	% 5.1g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 190g	g per day for Men 19-50 years
Fiber	131% 49.6g	0% 0g	38g per day for Men 19-50 years
Protein	150% 84g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Calcium	107% 1068mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	12.3% 0.11mg	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	184% 14.7mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	42.6% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.14% 5.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Glutino, Gluten Free Cookies, Vanilla Creme:

Both Almonds and Glutino, Gluten Free Cookies, Vanilla Creme have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Almonds vs Glutino, Gluten Free Cookies, Vanilla Creme:

• Almonds have 24.5 times more Calcium, 36.8 times more Copper, 16.1 times more Iron, 30 times more Magnesium, 8.8 times more Manganese, 15 times more Phosphorus, 10.9 times more Potassium and 17.3 times more Zinc than Glutino, Gluten Free Cookies, Vanilla Creme.
• While Glutino, Gluten Free Cookies, Vanilla Creme contain 189 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.7 times more Fat, 6.6 times more Omega 6, more Fiber and 9.7 times more Protein than Glutino, Gluten Free Cookies, Vanilla Creme.
• While Glutino, Gluten Free Cookies, Vanilla Creme contain 2.1 times more Saturated Fat, 19.3 times more Omega 3, 3.6 times more Carbohydrate and 11.4 times more Sugars than Almonds.
• Both Almonds and Glutino, Gluten Free Cookies, Vanilla Creme have similar amounts of Energy per 14 oz.
• Both Almonds as well as Glutino, Gluten Free Cookies, Vanilla Creme have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.