Comparing Nutrients in 7 ounces Cookies, gluten-free, vanilla sandwich, with creme filling VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Almonds	Recommended Dietary Allowance
Energy	33.7% 978kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	43.4% 14g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	53.3% 0.85g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	33% 42.8g	130g per day for Men 19-50 years
Sugars	128% 93g	12% 8.63g	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	1.04% 0.75g	0.3% 0.22g	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	% 1.75g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 90g	% 7.84g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	65.3% 25g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22% 87.3μg	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	339% 51mg	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

	Cookies, gluten-free, vanilla sandwich, with creme filling	Almonds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	227% 2.05mg	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	8.43% 0.67mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77.4mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	26.6% 399mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling vs Almonds:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Almonds have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Cookies, gluten-free, vanilla sandwich, with creme filling vs Almonds:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 201 times more Sodium than Almonds.
• While Almonds contain 19.2 times more Calcium, 22.9 times more Copper, 10.9 times more Iron, 20.8 times more Magnesium, 9.6 times more Manganese, 12.3 times more Phosphorus, 7 times more Potassium and 13.6 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.

Comparison of macro-nutrients per 7 ounces:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 1.8 times more Saturated Fat, 143.3 times more Omega 3, 3.5 times more Carbohydrate and 10.7 times more Sugars than Almonds.
• While Almonds contain 2.4 times more Fat, 5.1 times more Omega 6, 25 times more Fiber and 8 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Almonds have similar amounts of Energy per 7 oz.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.