Comparing Nutrients in 14 ounces AlmondsVS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, vanilla sandwich with creme filling, reduced fat

22%

74%

14 oz ▼

Macro Nutrients

Almondsvs Cookies, vanilla sandwich with creme filling, reduced fat

79.2%2298kcal

Energy

58%1679kcal

2298 kcalvs1679 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

204%198g

Fat

42.6%41.4g

198 gvs41.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

47%15g

Saturated Fat

39.4%12.6g

15 gvs12.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

0.74%0.012g

Omega 3

6.45%0.1g

0.012 gvs0.1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3

288%49g

Omega 6

25.5%4.33g

49 gvs4.33 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

65.8%85.5g

Carbohydrate

239%310g

85.5 gvs310 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

24%17.3g

Sugars

205%149g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.3 gvs149 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

0.6%0.44g

Fructose

≤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]

0.44 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose

%0.67g

Glucose

0.67 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose

%15.7g

Sucrose

15.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

131%49.6g

Fiber

22%8.33g

49.6 gvs8.33 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

150%84g

Protein

29.6%16.6g

84 gvs16.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Cookies, vanilla sandwich with creme filling, reduced fat

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

68%0.81mg

Vitamin B1

133%1.6mg

Thiamine

0.81 mgvs1.6 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

347%4.5mg

Vitamin B2

82.4%1.07mg

Riboflavin

4.5 mgvs1.07 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

89.7%14.4mg

Vitamin B3

74.6%12mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

37.4%1.87mg

Vitamin B5

Pantothenic acid

1.87 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

42%0.54mg

Vitamin B6

7.63%0.099mg

Pyridoxine

0.54 mgvs0.099 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6

754%226μg

Vitamin B7

Biotin

226 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

43.7%175μg

Vitamin B9

92%369μg

Folates and Folic Acid

175 μgvs369 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

1.65%0.04μg

Cobalamin

0 μgvs0.04 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

678%102mg

Vitamin E

34.7%5.2mg

Tocopherols and Tocotrienols

102 mgvs5.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

8.6%10.3μg

Phytomenadione or phylloquinone

0 μgvs10.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Cookies, vanilla sandwich with creme filling, reduced fat

107%1068mg

Calcium

16.7%167mg

1068 mgvs167 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium

455%4.1mg

Copper

34%0.31mg

4.1 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride

184%14.7mg

Iron

112%8.93mg

14.7 mgvs8.93 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron

255%1072mg

Magnesium

11.3%47.6mg

1072 mgvs47.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium

376%8.65mg

Manganese

8.65 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

400%180μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

180 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum

273%1909mg

Phosphorus

34%238mg

1909 mgvs238 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

85.6%2909mg

Potassium

12%413mg

2909 mgvs413 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium

29.6%16.3μg

Selenium

127%70μg

16.3 μgvs70 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

0.26%3.97mg

Sodium

94%1405mg

3.97 mgvs1405 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

113%12.4mg

Zinc

13.4%1.47mg

12.4 mgvs1.47 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.47%17.5g

Water

0.67%25g

17.5 gvs25 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 14 ounces of Almonds vs Cookies, vanilla sandwich with creme filling, reduced fat:

Almonds have 4.2 times more Vitamin B2, 1.2 times more Vitamin B3, 5.5 times more Vitamin B6 and 19.6 times more Vitamin E than Cookies, vanilla sandwich with creme filling, reduced fat.
While Cookies, vanilla sandwich with creme filling, reduced fat contain 2 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cookies, vanilla sandwich with creme filling, reduced fat:

Almonds have 6.4 times more Calcium, 13.4 times more Copper, 1.6 times more Iron, 22.5 times more Magnesium, 8 times more Phosphorus, 7 times more Potassium and 8.4 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
While Cookies, vanilla sandwich with creme filling, reduced fat contain 4.3 times more Selenium and 354 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

Almonds have 1.4 times more Energy, 4.8 times more Fat, 11.3 times more Omega 6, 6 times more Fiber and 5.1 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
While Cookies, vanilla sandwich with creme filling, reduced fat contain 8.7 times more Omega 3, 3.6 times more Carbohydrate and 8.6 times more Sugars than Almonds.
Both Almonds and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Saturated Fat per 14 oz.
Both Almonds as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AlmondsVS Blanched AlmondsCookies, vanilla sandwich with creme filling, reduced fatVS Blanched AlmondsAlmondsVS Andrea's, Gluten Free Soft Dinner RollCookies, vanilla sandwich with creme filling, reduced fatVS Andrea's, Gluten Free Soft Dinner Roll

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: