Comparing Nutrients in 5 ounces Glutino, Gluten Free Cookies, Vanilla Creme VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Glutino, Gluten Free Cookies, Vanilla Creme	Blanched Almonds	Recommended Dietary Allowance
Energy	24% 690kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.6g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	5.14% 0.082g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	97% 70g	9.05% 6.56g	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	0.51% 0.37g	0% 0g	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	% 1.8g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 68g	% 6.32g	g per day for Men 19-50 years
Fiber	0% 0g	37% 14g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Cookies, Vanilla Creme	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.5% 0.16mg	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	17.4% 69.5μg	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	224% 33.7mg	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 Cookies, Vanilla Creme	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	162% 1.46mg	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	4.08% 0.33mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	113% 2.6mg	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	6.48% 45.4mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.049% 1.83g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Glutino, Gluten Free Cookies, Vanilla Creme vs Blanched Almonds:

Both Glutino, Gluten Free Cookies, Vanilla Creme and Blanched Almonds have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Glutino, Gluten Free Cookies, Vanilla Creme vs Blanched Almonds:

• Glutino, Gluten Free Cookies, Vanilla Creme have 9.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 21.5 times more Calcium, 36.7 times more Copper, 14.3 times more Iron, 29.8 times more Magnesium, 7.4 times more Manganese, 15 times more Phosphorus, 9.8 times more Potassium and 16.5 times more Zinc than Glutino, Gluten Free Cookies, Vanilla Creme.

Comparison of macro-nutrients per 5 ounces:

• Glutino, Gluten Free Cookies, Vanilla Creme have 2 times more Saturated Fat, 14.5 times more Omega 3, 4.1 times more Carbohydrate and 10.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Fat, 6.7 times more Omega 6, more Fiber and 9.8 times more Protein than Glutino, Gluten Free Cookies, Vanilla Creme.
• Both Glutino, Gluten Free Cookies, Vanilla Creme and Blanched Almonds have similar amounts of Energy per 5 oz.
• Both Glutino, Gluten Free Cookies, Vanilla Creme as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.