Comparing Nutrients in 300 calories Cookies, chocolate chip, commercially prepared, regular, lower fat VS Roasted Almonds

Weight per 300 calories

• Cookies, chocolate chip, commercially prepared, regular, lower fat: 66.5g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.3 times more energy per unit of mass than Cookies, chocolate chip, commercially prepared, regular, lower fat, which is very high in comparison to other foods. Cookies, chocolate chip, commercially prepared, regular, lower fat having very high energy density.

Discover which food has more nutrients per 300 calories - Cookies, chocolate chip, commercially prepared, regular, lower fat or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	13.7% 0.22g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	20.8% 3.53g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	30% 22g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	5.25% 2g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	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	14.6% 0.17mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.47% 0.12mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.24% 1.3mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.13% 0.015mg	5.25% 0.068mg	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	10.3% 41.2μg	6.9% 27.6μg	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	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	6.5% 0.98mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	61.3% 0.55mg	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	26.8% 2.14mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	48.7% 1.1mg	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	6% 42mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	2.62% 89mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	7.26% 4μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	18.5% 278mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	3.57% 0.39mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.13% 4.9g	0.033% 1.2g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Commercially Prepared, Regular, Lower Fat VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, chocolate chip, commercially prepared, regular, lower fat or Roasted Almonds?

Lets compare vitamin content per 300 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat vs Roasted Almonds:

• 300 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have 4.5 times more Vitamin B1 and 1.5 times more Vitamin B9 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 4.9 times more Vitamin B2, 1.4 times more Vitamin B3 and 12.3 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cookies, chocolate chip, commercially prepared, regular, lower fat vs Roasted Almonds:

• 300 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have 4 times more Selenium and 184.7 times more Sodium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain more Calcium, 4.1 times more Copper, 6.6 times more Magnesium, 4.3 times more Manganese, 5.6 times more Phosphorus, 4 times more Potassium and 4.2 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Roasted Almonds contain similar levels of Iron per 300 calories.
• 300 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.9 times more Saturated Fat, 43.8 times more Omega 3, 4.3 times more Carbohydrate and 9 times more Sugars than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2.2 times more Fat, 1.8 times more Omega 6, 2.7 times more Fiber and 2.6 times more Protein than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat provide inadequate amounts of Fiber
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3