Comparing Nutrients in 100 calories Cookies, shortbread, commercially prepared, plain VS Roasted Almonds

Weight per 100 calories

• Cookies, shortbread, commercially prepared, plain: 19.5g
• Roasted Almonds: 16.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Cookies, shortbread, commercially prepared, plain or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	8.44% 1.43g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.55% 12.4g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	1.12% 0.81g	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	0.081% 0.058g	0.002% 0.002g	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	% 0.07g	% 0.002g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0.79g	g per day for Men 19-50 years
Fiber	0.67% 0.25g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	1.87% 1.04g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.72% 0.069mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.25% 0.062mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.06% 0.014mg	1.75% 0.023mg	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	3.94% 15.8μg	2.3% 9.2μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.16% 0.47mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.25% 2.53mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	1.95% 0.018mg	20.4% 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	7.25% 0.58mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	0.65% 2.72mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	3.32% 0.076mg	16.2% 0.37mg	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	1.83% 13mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	0.5% 17mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	4.58% 68.7mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	0.87% 0.095mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.019% 0.7g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, shortbread, commercially prepared, plain vs Roasted Almonds:

• Cookies, shortbread, commercially prepared, plain have 5.3 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 8.4 times more Vitamin E than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Cookies, shortbread, commercially prepared, plain as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, shortbread, commercially prepared, plain vs Roasted Almonds:

• Cookies, shortbread, commercially prepared, plain have 3.6 times more Selenium and 136.9 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.7 times more Calcium, 10.5 times more Copper, 17.1 times more Magnesium, 4.9 times more Manganese, 6.1 times more Phosphorus, 7 times more Potassium and 5.8 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Dry Roasted Almonds have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, shortbread, commercially prepared, plain have 2.3 times more Saturated Fat, 106.8 times more Omega 3, 3.5 times more Carbohydrate and 5.2 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Fat, 1.5 times more Omega 6, 7.2 times more Fiber and 3.4 times more Protein than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Cookies, shortbread, commercially prepared, plain as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.