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

Weight per 300 calories

• Cookies, gluten-free, vanilla sandwich, with creme filling: 61g
• 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, vanilla sandwich, with creme filling or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	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	35% 45.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	39% 28.4g	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	0.32% 0.23g	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	% 0.54g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 2.05g	g per day for Men 19-50 years
Fiber	0.8% 0.3g	17% 6.48g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	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, vanilla sandwich, with creme filling	Almonds	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	3.04% 0.027mg	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	2.6% 0.21mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.9mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	5.98% 0.14mg	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	3.4% 23.7mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	1.88% 64mg	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	8.15% 122mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.062% 2.3g	3700g per day for Men 19-50 years

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

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Almonds have similar amounts of vitamins per 300 kcal

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

• Cookies, gluten-free, vanilla sandwich, with creme filling have 236.1 times more Sodium than Almonds.
• While Almonds contain 16.4 times more Calcium, 19.5 times more Copper, 9.3 times more Iron, 17.7 times more Magnesium, 8.2 times more Manganese, 10.5 times more Phosphorus, 5.9 times more Potassium and 11.6 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.

Comparison of macro-nutrients per 300 calories:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 2.2 times more Saturated Fat, 168.3 times more Omega 3, 4.1 times more Carbohydrate and 12.6 times more Sugars than Almonds.
• While Almonds contain 2.1 times more Fat, 4.4 times more Omega 6, 21.3 times more Fiber and 6.8 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Almonds have similar amounts of Energy per 300 kcal.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.