Comparing Nutrients in 500 calories Glutino, Gluten Free Wafers, Lemon Flavored VS Almonds

Weight per 500 calories

• Glutino, Gluten Free Wafers, Lemon Flavored: 97g
• Almonds: 86.4g

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

Which food has more nutrients per 500 calories - Glutino, Gluten Free Wafers, Lemon Flavored or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.2g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	56.7% 41g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 41g	% 3.4g	g per day for Men 19-50 years
Fiber	0% 0g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	0% 0g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	9.5% 38μg	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	20% 3.03mg	148% 22mg	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

	Glutino, Gluten Free Wafers, Lemon Flavored	Almonds	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	99% 0.89mg	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	2.2% 0.17mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.4% 38mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Glutino, Gluten Free Wafers, Lemon Flavored vs Almonds:

• Almonds contain 4.1 times more Vitamin B1, 13.7 times more Vitamin B2, 49.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.3 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 500 calories for Glutino, Gluten Free Wafers, Lemon Flavored vs Almonds:

• Glutino, Gluten Free Wafers, Lemon Flavored have 124.8 times more Sodium than Almonds.
• While Almonds contain 26.6 times more Calcium, more Copper, 18.3 times more Iron, 80.1 times more Magnesium, 102 times more Manganese, 11 times more Phosphorus, 18.1 times more Potassium, more Selenium and 92.5 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 500 calories:

• Glutino, Gluten Free Wafers, Lemon Flavored have 3.1 times more Saturated Fat, 36.7 times more Omega 3, 3.9 times more Carbohydrate and 10.9 times more Sugars than Almonds.
• While Almonds contain 1.8 times more Fat, 4.3 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Almonds have similar amounts of Energy per 500 kcal.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.