Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate wafer VS Almonds

Weight per 300 calories

• Cookies, gluten-free, chocolate wafer: 55.5g
• Almonds: 51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	8.6% 11g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	3.1% 2.25g	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	0.079% 0.057g	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	% 0g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 20.6g	% 2.05g	g per day for Men 19-50 years
Fiber	2.33% 0.89g	17% 6.48g	38g per day for Men 19-50 years
Protein	4.02% 2.25g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.77% 0.24mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Almonds	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	59.4% 0.53mg	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	25.4% 2.04mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	5.55% 189mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.7mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	3.93% 0.43mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, gluten-free, chocolate wafer vs Almonds:

Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of vitamins per 300 kcal
• Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate wafer vs Almonds:

• Cookies, gluten-free, chocolate wafer have 130.6 times more Sodium than Almonds.
• While Almonds contain 2.3 times more Calcium, 3.7 times more Copper, 6.2 times more Magnesium, 5 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium and 3.7 times more Zinc than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, gluten-free, chocolate wafer have 4.3 times more Saturated Fat, 44.2 times more Omega 3, 3.1 times more Carbohydrate and 10.1 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Fat, 5.4 times more Omega 6, 7.3 times more Fiber and 4.9 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Energy per 300 kcal.
• Both Cookies, gluten-free, chocolate wafer as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.