Comparing Nutrients in 500 calories Sage Valley, Gluten Free Vanilla Sandwich Cookies VS Roasted Almonds

Weight per 500 calories

• Sage Valley, Gluten Free Vanilla Sandwich Cookies: 100g
• Roasted Almonds: 83.6g

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

Discover which food has more nutrients per 500 calories - Sage Valley, Gluten Free Vanilla Sandwich Cookies or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sage Valley, Gluten Free Vanilla Sandwich Cookies	3%	40%	57%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.98g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	60.7% 44g	5.6% 4.06g	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	0.7% 0.51g	0.012% 0.008g	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	% 0.49g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 43g	% 3.97g	g per day for Men 19-50 years
Fiber	2.64% 1g	24% 9.1g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.75% 0.11mg	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	11.5% 46μg	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	133% 20mg	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

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.7% 17mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	6.9% 0.062mg	102% 0.92mg	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	5.64% 0.45mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.06% 17mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	81% 1.87mg	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	6.73% 47mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	4.24% 144mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	0.054% 2g	3700g per day for Men 19-50 years

Sage Valley, Gluten Free Vanilla Sandwich Cookies VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sage Valley, Gluten Free Vanilla Sandwich Cookies or Roasted Almonds?

Lets compare vitamin content per 500 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Roasted Almonds:

• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Dry Roasted Almonds have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Roasted Almonds:

• 500 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies have 84.7 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 13.2 times more Calcium, 14.8 times more Copper, 6.9 times more Iron, 13.7 times more Magnesium, 9 times more Manganese, 8.4 times more Phosphorus, 4.1 times more Potassium and 9.5 times more Zinc than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• 500 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies have 1.7 times more Saturated Fat, 96.1 times more Omega 3, 4.1 times more Carbohydrate and 10.8 times more Sugars than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2 times more Fat, 3.6 times more Omega 6, 9.1 times more Fiber and 5.6 times more Protein than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies provide inadequate amounts of Fiber and Protein
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3