Comparing Nutrients in 1 pound 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	91% 2626kcal	76% 2209kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	88% 85.2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	49.5% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	270% 351g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	309% 224g	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	0.69% 0.5g	1.63% 1.18g	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	% 0.77g	% 5.8g	g per day for Men 19-50 years
Sucrose	% 18g	% 217g	g per day for Men 19-50 years
Fiber	149% 56.7g	0% 0g	38g per day for Men 19-50 years
Protein	171% 96g	17.7% 9.93g	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	77.5% 0.93mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	775% 116mg	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	122% 1220mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	14% 0.13mg	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	210% 17mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	48.7% 1.12mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	57% 857mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.16% 5.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Glutino, Gluten Free Cookies, Vanilla Creme:

Both Almonds and Glutino, Gluten Free Cookies, Vanilla Creme have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound 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 1 pound:

• 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 1 lb.
• Both Almonds as well as Glutino, Gluten Free Cookies, Vanilla Creme have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.