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

Weight per 300 calories

• Cookies, gluten-free, vanilla sandwich, with creme filling: 61g
• Dried Beechnuts: 52g

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

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, vanilla sandwich, with creme filling or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	8.63% 1.47g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	39% 28.4g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	0.8% 0.3g	NA	38g per day for Men 19-50 years
Protein	2.9% 1.6g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27.4% 0.36mg	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	NA	14.7% 59μg	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	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	3.04% 0.027mg	38.8% 0.35mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.9mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	5.98% 0.14mg	30.4% 0.7mg	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	3.4% 23.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.88% 64mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8.15% 122mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.093% 3.44g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Vanilla Sandwich, With Creme Filling VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, vanilla sandwich, with creme filling or Dried Beechnuts?

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

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

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

• 300 calories of Cookies, gluten-free, vanilla sandwich, with creme filling have 6.2 times more Sodium than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 12.7 times more Copper, 6.2 times more Iron, 5.1 times more Manganese and 8.3 times more Potassium than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 300 calories of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Copper, Iron, Manganese and Potassium
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, vanilla sandwich, with creme filling have 1.4 times more Saturated Fat and 2.6 times more Carbohydrate than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 2.1 times more Fat, 3.4 times more Omega 3 and 6.5 times more Omega 6 than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Dried Beechnuts provide inadequate amounts of Protein in 300 calories.