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

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cookies, gluten-free, vanilla sandwich, with creme filling: 61g

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

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Blanched Almonds	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	8.63% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	35% 45.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	39% 28.4g	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	0.32% 0.23g	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	% 0.015g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 27.6g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	0.8% 0.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	NA	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	6.23% 25μg	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	80.5% 12mg	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

	Blanched Almonds	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	12% 120mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	3.04% 0.027mg	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	21% 1.67mg	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	1.9% 7.9mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	5.98% 0.14mg	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	35% 245mg	3.4% 23.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	1.88% 64mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	8.15% 122mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.027% 1g	3700g per day for Men 19-50 years

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

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

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

• Blanched Almonds have 14.1 times more Calcium, 19.1 times more Copper, 8.1 times more Iron, 17.2 times more Magnesium, 6.8 times more Manganese, 10.3 times more Phosphorus, 5.2 times more Potassium and 10.8 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 12.7 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 2.1 times more Fat, 4.3 times more Omega 6, 16.5 times more Fiber and 6.7 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 2.1 times more Saturated Fat, 128.7 times more Omega 3, 4.8 times more Carbohydrate and 12.1 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.