Comparing Nutrients in 300 calories Cookies, vanilla sandwich with creme filling, reduced fatVS Almonds

Weight per 300 calories

Cookies, vanilla sandwich with creme filling, reduced fat

71g

Almonds

51.8g

Almonds have 1.4 times more energy per unit of mass than Cookies, vanilla sandwich with creme filling, reduced fat, which is very high in comparison to other foods. Cookies, vanilla sandwich with creme filling, reduced fat having very high energy density.

Which food has more nutrients per 300 calories - Cookies, vanilla sandwich with creme filling, reduced fat or Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, vanilla sandwich with creme filling, reduced fat

22%

74%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Cookies, vanilla sandwich with creme filling, reduced fatvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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7.6%7.4g

Fat

26.7%26g

7.4 gvs26 g

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

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7.04%2.25g

Saturated Fat

6.16%1.97g

2.25 gvs1.97 g

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

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1.15%0.018g

Omega 3

0.097%0.002g

0.018 gvs0.002 g

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

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4.56%0.77g

Omega 6

37.6%6.4g

0.77 gvs6.4 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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42.6%55.4g

Carbohydrate

8.6%11g

55.4 gvs11 g

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

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36.7%26.6g

Sugars

3.1%2.25g

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

26.6 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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3.9%1.5g

Fiber

17%6.48g

1.5 gvs6.48 g

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

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5.3%2.96g

Protein

19.6%11g

2.96 gvs11 g

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

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Vitamins

Cookies, vanilla sandwich with creme filling, reduced fatvs Almonds

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 .

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23.8%0.29mg

Vitamin B1

8.85%0.11mg

Thiamine

0.29 mgvs0.11 mg

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

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14.7%0.19mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.19 mgvs0.59 mg

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

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13.3%2.13mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

2.13 mgvs1.87 mg

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

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

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

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1.36%0.018mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.018 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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16.5%66μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

66 μgvs22.8 μg

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

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0.3%0.007μg

Vitamin B12

0%0μg

Cobalamin

0.007 μgvs0 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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6.2%0.93mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.93 mgvs13.3 mg

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

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1.54%1.84μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.84 μgvs0 μg

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

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Minerals

Cookies, vanilla sandwich with creme filling, reduced fatvs Almonds

2.98%29.8mg

Calcium

14%139mg

29.8 mgvs139 mg

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

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6.07%0.055mg

Copper

59.4%0.53mg

0.055 mgvs0.53 mg

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

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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 .

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20%1.6mg

Iron

24%1.92mg

1.6 mgvs1.92 mg

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

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2.03%8.5mg

Magnesium

33.3%140mg

8.5 mgvs140 mg

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

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Manganese

49%1.13mg

NA mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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6.08%42.6mg

Phosphorus

35.6%249mg

42.6 mgvs249 mg

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

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2.17%73.8mg

Potassium

11%380mg

73.8 mgvs380 mg

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

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22.7%12.5μg

Selenium

3.86%2.12μg

12.5 μgvs2.12 μg

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

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16.7%251mg

Sodium

0.035%0.52mg

251 mgvs0.52 mg

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

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2.4%0.26mg

Zinc

14.7%1.6mg

0.26 mgvs1.6 mg

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

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0.12%4.43g

Water

0.062%2.3g

4.43 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Cookies, vanilla sandwich with creme filling, reduced fat vs Almonds:

Cookies, vanilla sandwich with creme filling, reduced fat have 2.7 times more Vitamin B1 and 2.9 times more Vitamin B9 than Almonds.
While Almonds contain 3.1 times more Vitamin B2, 4 times more Vitamin B6 and 14.3 times more Vitamin E than Cookies, vanilla sandwich with creme filling, reduced fat.
Both Cookies, vanilla sandwich with creme filling, reduced fat and Almonds have similar amounts of Vitamin B3 per 300 kcal.
Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cookies, vanilla sandwich with creme filling, reduced fat vs Almonds:

Cookies, vanilla sandwich with creme filling, reduced fat have 5.9 times more Selenium and 484.6 times more Sodium than Almonds.
While Almonds contain 4.7 times more Calcium, 9.8 times more Copper, 16.4 times more Magnesium, 5.9 times more Phosphorus, 5.1 times more Potassium and 6.2 times more Zinc than Cookies, vanilla sandwich with creme filling, reduced fat.
Both Cookies, vanilla sandwich with creme filling, reduced fat and Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookies, vanilla sandwich with creme filling, reduced fat have 5 times more Carbohydrate and 11.8 times more Sugars than Almonds.
While Almonds contain 3.5 times more Fat, 8.2 times more Omega 6, 4.3 times more Fiber and 3.7 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
Both Cookies, vanilla sandwich with creme filling, reduced fat and Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, vanilla sandwich with creme filling, reduced fatVS Andrea's, Gluten Free Soft Dinner RollAlmondsVS Andrea's, Gluten Free Soft Dinner RollCookies, vanilla sandwich with creme filling, reduced fatVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Cookies, vanilla sandwich with creme filling, reduced fatVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, vanilla sandwich with creme filling, reduced fat or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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