Comparing Nutrients in 100 calories Cookies, sugar wafer, chocolate-covered VS Roasted Almonds

Weight per 100 calories

• Cookies, sugar wafer, chocolate-covered: 19g
• 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, sugar wafer, chocolate-covered or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.25g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.28g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	3.43% 0.055g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	9.65% 12.5g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.83g	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	NA	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	NA	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	1.7% 0.65g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	1.17% 0.66g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.021% 0.19μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.14% 0.041mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.76% 0.12mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	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	0.71% 2.85μg	2.3% 9.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.029μg	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	2.74% 0.41mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	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	2.95% 0.24mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	2.04% 8.56mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.18% 22.2mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	1.74% 59mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.2mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	1.05% 0.12mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.009% 0.33g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, sugar wafer, chocolate-covered vs Roasted Almonds:

• Cookies, sugar wafer, chocolate-covered have 1.4 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.9 times more Vitamin B2, 5 times more Vitamin B3, 2.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 9.7 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, sugar wafer, chocolate-covered vs Roasted Almonds:

• Cookies, sugar wafer, chocolate-covered have 3.1 times more Selenium and 52.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 3.6 times more Copper, 2.6 times more Iron, 5.5 times more Magnesium, 3.5 times more Phosphorus, 2 times more Potassium and 4.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 100 calories:

• Cookies, sugar wafer, chocolate-covered have 4.8 times more Saturated Fat, 32.9 times more Omega 3, 3.6 times more Carbohydrate and 12.1 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Fat, 2.9 times more Omega 6, 2.8 times more Fiber and 5.3 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Cookies, sugar wafer, chocolate-covered as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.