Comparing Nutrients in 300 calories Cookies, chocolate chip, commercially prepared, soft-type VS Almonds

Weight per 300 calories

• Cookies, chocolate chip, commercially prepared, soft-type: 67.6g
• Almonds: 51.8g

Almonds have 1.3 times more energy per unit of mass than Cookies, chocolate chip, commercially prepared, soft-type, which is very high in comparison to other foods. Cookies, chocolate chip, commercially prepared, soft-type having very high energy density.

Which food has more nutrients per 300 calories - Cookies, chocolate chip, commercially prepared, soft-type or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.6g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.4% 0.039g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.84% 1.16g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	34.6% 25g	3.1% 2.25g	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	5.9% 4.28g	0.079% 0.057g	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	% 5.64g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 15g	% 2.05g	g per day for Men 19-50 years
Fiber	3.2% 1.2g	17% 6.48g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.86% 0.24mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.56% 18.2μg	5.7% 22.8μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.35% 1.62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	59.4% 0.53mg	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	34.4% 2.75mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	4.67% 19.6mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.9% 41.2mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.68g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate chip, commercially prepared, soft-type vs Almonds:

• Almonds contain 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 12.7 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate chip, commercially prepared, soft-type vs Almonds:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.4 times more Iron and 359.9 times more Sodium than Almonds.
• While Almonds contain 12.1 times more Calcium, 3.5 times more Copper, 7.1 times more Magnesium, 4 times more Manganese, 6 times more Phosphorus, 4.3 times more Potassium and 4.4 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Almonds have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate chip, commercially prepared, soft-type have 3.3 times more Saturated Fat, 4 times more Carbohydrate, 11.1 times more Sugars and 75 times more Fructose than Almonds.
• While Almonds contain 1.9 times more Fat, 5.5 times more Omega 6, 5.3 times more Fiber and 4.5 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Almonds have similar amounts of Energy per 300 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.