Comparing Nutrients in 100 grams Cookies, gluten-free, vanilla sandwich, with creme filling VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Blanched Almonds	Recommended Dietary Allowance
Energy	17% 493kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.5g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	64.4% 46.7g	6.4% 4.63g	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	0.52% 0.38g	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	% 0.88g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 45.4g	% 4.46g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	26% 9.9g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.85% 0.12mg	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	12.3% 49μg	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	158% 23.8mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	114% 1.03mg	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	4.25% 0.34mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	9.83% 0.23mg	79.8% 1.84mg	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	5.57% 39mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	13.4% 201mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.045% 1.67g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, gluten-free, vanilla sandwich, with creme filling vs Blanched Almonds:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Blanched Almonds have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Cookies, gluten-free, vanilla sandwich, with creme filling vs Blanched Almonds:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 10.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 16.9 times more Calcium, 22.8 times more Copper, 9.6 times more Iron, 20.6 times more Magnesium, 8.1 times more Manganese, 12.3 times more Phosphorus, 6.3 times more Potassium and 12.9 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.

Comparison of macro-nutrients per 100 grams:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 1.8 times more Saturated Fat, 107.5 times more Omega 3, 4 times more Carbohydrate and 10.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Fat, 5.1 times more Omega 6, 19.8 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 Blanched Almonds have similar amounts of Energy per 100 g.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.