Comparing Nutrients in 100 calories Oil Roasted Almonds VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Weight per 100 calories

• Oil Roasted Almonds: 16.5g
• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated: 21g

Oil Roasted Almonds have 1.3 times more energy per 100g than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated. It has very high energy density when compared to other foods. Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated having very high energy density.

Which food has more nutrients per 100 calories - Oil Roasted Almonds or Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	4.82% 1.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.24% 2.9g	10.6% 14g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	14.2% 10.3g	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% 0g	NA	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	% 0.007g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	4.55% 1.73g	2.84% 1.1g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.046% 0.42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.26% 0.015mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	3.26% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	0.74% 0.037mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	0.7% 0.009mg	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	1.1% 4.45μg	0.94% 3.74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.43% 0.01μg	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	28.5% 4.28mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.94% 2.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.73% 7.28mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	7.28% 0.065mg	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	7.58% 0.61mg	8.13% 0.65mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	1.93% 8.1mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	3.36% 0.077mg	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	11% 76.8mg	2.67% 18.7mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	4.5% 67.8mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.012% 0.46g	0.011% 0.42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil Roasted Almonds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Oil Roasted Almonds have 3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 13 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.3 times more Vitamin B1 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Vitamin B9 per 100 kcal.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oil Roasted Almonds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Oil Roasted Almonds have 6.6 times more Calcium, 2.4 times more Copper, 5.6 times more Magnesium, 5.2 times more Manganese, 4.1 times more Phosphorus, 2.3 times more Potassium and 4.2 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 411.4 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Iron and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Almonds have 1.7 times more Fat, 3.8 times more Omega 6, 1.6 times more Fiber and 4.7 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 2.2 times more Saturated Fat, more Omega 3, 4.7 times more Carbohydrate and 13.8 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Energy per 100 kcal.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.