Comparing Nutrients in 7 ounces Sage Valley, Gluten Free Vanilla Sandwich Cookies VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sage Valley, Gluten Free Vanilla Sandwich Cookies	3%	40%	57%
Almonds	14%	72%	14%

Macro Nutrients

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Almonds	Recommended Dietary Allowance
Energy	34% 990kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	36.7% 11.7g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	33% 42.8g	130g per day for Men 19-50 years
Sugars	120% 87g	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	1.4% 1g	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	% 0.97g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 85g	% 7.84g	g per day for Men 19-50 years
Fiber	5.22% 2g	65.3% 25g	38g per day for Men 19-50 years
Protein	11% 6.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	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

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Almonds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	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	11% 0.89mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	17.8% 0.41mg	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	13.3% 93mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	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	28% 421mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Almonds:

Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Almonds have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Almonds:

• Sage Valley, Gluten Free Vanilla Sandwich Cookies have 212 times more Sodium than Almonds.
• While Almonds contain 15.8 times more Calcium, 16.6 times more Copper, 8.2 times more Iron, 15.9 times more Magnesium, 10.6 times more Manganese, 10.2 times more Phosphorus, 5.1 times more Potassium and 10.8 times more Zinc than Sage Valley, Gluten Free Vanilla Sandwich Cookies.

Comparison of macro-nutrients per 7 ounces:

• Sage Valley, Gluten Free Vanilla Sandwich Cookies have 1.6 times more Saturated Fat, 267.3 times more Omega 3, 3.3 times more Carbohydrate and 10.1 times more Sugars than Almonds.
• While Almonds contain 2.3 times more Fat, 4.1 times more Omega 6, 12.5 times more Fiber and 6.8 times more Protein than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Almonds have similar amounts of Energy per 7 oz.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.