Comparing Nutrients in 100 calories Oil Roasted Almonds VS Cookies, sugar wafers with creme filling, regular

Weight per 100 calories

• Oil Roasted Almonds: 16.5g
• Cookies, sugar wafers with creme filling, regular: 20g

Oil Roasted Almonds have 1.2 times more energy per 100g than Cookies, sugar wafers with creme filling, regular. It has very high energy density when compared to other foods. Cookies, sugar wafers with creme filling, regular having very high energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or Cookies, sugar wafers with creme filling, regular?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Oil Roasted Almonds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	7.4% 2.37g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	3% 0.51g	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	11% 14g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	12% 8.56g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.72g	% 8.1g	g per day for Men 19-50 years
Fiber	4.55% 1.73g	0.84% 0.32g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	1.37% 0.76g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.26% 0.015mg	0.61% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	1.84% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	1.57% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	0.66% 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	3.83% 15.3μg	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	28.5% 4.28mg	3.32% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.54% 5.38mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	1.46% 0.013mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	9.3% 0.74mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	0.76% 3.2mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	3.65% 0.084mg	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	2.05% 14.3mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	0.69% 23.3mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	1.34% 0.74μg	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	1.37% 20.5mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	0.78% 0.086mg	11mg per day for Men 19-50 years
Water	0.012% 0.46g	0.009% 0.33g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Cookies, Sugar Wafers With Creme Filling, Regular Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or Cookies, sugar wafers with creme filling, regular?

Lets compare vitamin content per 100 calories of Oil Roasted Almonds vs Cookies, sugar wafers with creme filling, regular:

• 100 calories of Oil Roasted Almonds have 5.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 8.6 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• While 100 kcal of Cookies, sugar wafers with creme filling, regular contain 3.4 times more Vitamin B9 than Oil Roasted Almonds.
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B9
• 100 calories of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B2
• Both Oil Roasted Almonds as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Almonds vs Cookies, sugar wafers with creme filling, regular:

• 100 calories of Oil Roasted Almonds have 8.9 times more Calcium, 12 times more Copper, 14.2 times more Magnesium, 4.8 times more Manganese, 5.4 times more Phosphorus, 4.9 times more Potassium and 5.9 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Oil Roasted Almonds and Cookies, sugar wafers with creme filling, regular contain similar levels of Iron per 100 calories.
• 100 calories of Cookies, sugar wafers with creme filling, regular lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc
• Both Oil Roasted Almonds as well as Cookies, sugar wafers with creme filling, regular lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Almonds have 2 times more Fat, 4.4 times more Omega 6, 5.4 times more Fiber and 4.6 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While 100 kcal of Cookies, sugar wafers with creme filling, regular contain 3.4 times more Saturated Fat, 4.8 times more Carbohydrate and 11.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Energy per 100 calories.
• 100 calories of Cookies, sugar wafers with creme filling, regular provide inadequate amounts of Fiber and Protein
• Both Oil Roasted Almonds as well as Cookies, sugar wafers with creme filling, regular provide inadequate amounts of Omega 3 in 100 calories.