Comparing Nutrients in 100 calories Cookies, chocolate chip, commercially prepared, soft-type VS Almonds

Weight per 100 calories

• Cookies, chocolate chip, commercially prepared, soft-type: 22.5g
• Almonds: 17.3g

Almonds have 1.3 times more energy per unit of mass than Cookies, chocolate chip, commercially prepared, soft-type, which is very high in comparison to other foods. Cookies, chocolate chip, commercially prepared, soft-type having very high energy density.

Which food has more nutrients per 100 calories - Cookies, chocolate chip, commercially prepared, soft-type or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	6.86% 2.2g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.28% 0.39g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	11.5% 8.36g	1.04% 0.75g	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	1.97% 1.43g	0.026% 0.019g	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	% 1.88g	% 0.029g	g per day for Men 19-50 years
Sucrose	% 4.98g	% 0.68g	g per day for Men 19-50 years
Fiber	1.07% 0.41g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	1.46% 0.82g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.63% 0.032mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.62% 0.081mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.87% 0.011mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.52% 6.1μg	1.9% 7.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	2.33% 0.35mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Calcium	0.38% 3.83mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	5.7% 0.051mg	19.8% 0.18mg	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	11.5% 0.92mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	1.56% 6.53mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.96% 13.7mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	0.86% 29.3mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	4.14% 62mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.06% 2.23g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, chocolate chip, commercially prepared, soft-type vs Almonds:

• Almonds contain 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 12.7 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cookies, chocolate chip, commercially prepared, soft-type vs Almonds:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.4 times more Iron and 359.9 times more Sodium than Almonds.
• While Almonds contain 12.1 times more Calcium, 3.5 times more Copper, 7.1 times more Magnesium, 4 times more Manganese, 6 times more Phosphorus, 4.3 times more Potassium and 4.4 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Almonds have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, chocolate chip, commercially prepared, soft-type have 3.3 times more Saturated Fat, 4 times more Carbohydrate, 11.1 times more Sugars and 75 times more Fructose than Almonds.
• While Almonds contain 1.9 times more Fat, 5.5 times more Omega 6, 5.3 times more Fiber and 4.5 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Almonds have similar amounts of Energy per 100 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.