Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate sandwich, with creme filling VS Roasted Almonds

Weight per 300 calories

• Cookies, gluten-free, chocolate sandwich, with creme filling: 63.3g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.3 times more energy per unit of mass than Cookies, gluten-free, chocolate sandwich, with creme filling, which is very high in comparison to other foods. Cookies, gluten-free, chocolate sandwich, with creme filling having very high energy density.

Which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate sandwich, with creme filling or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	42.8% 31g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.63g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 30g	% 2.4g	g per day for Men 19-50 years
Fiber	4.16% 1.6g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	2.48% 1.4g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.64% 0.032mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.54% 0.25mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.25% 0.068mg	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	0% 0μg	6.9% 27.6μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.75% 1.46mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	61.3% 0.55mg	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	22.2% 1.78mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	6.03% 25.3mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	48.7% 1.1mg	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	6.33% 44.3mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	2.92% 99mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, gluten-free, chocolate sandwich, with creme filling vs Roasted Almonds:

• Cookies, gluten-free, chocolate sandwich, with creme filling have more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.5 times more Vitamin B2, 7.4 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 8.2 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Dry Roasted Almonds have similar amounts of Vitamin B1 per 300 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate sandwich, with creme filling vs Roasted Almonds:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 115.6 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.2 times more Calcium, 3.3 times more Copper, 5.5 times more Magnesium, 3.4 times more Manganese, 5.3 times more Phosphorus, 3.6 times more Potassium and 4 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Dry Roasted Almonds have similar amounts of Iron per 300 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Dry Roasted Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 2.4 times more Saturated Fat, 4.6 times more Carbohydrate and 12.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Fat, 5.9 times more Omega 6, 3.5 times more Fiber and 7.6 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.