Comparing Nutrients in 300 calories Cookies, oatmeal, commercially prepared, regular VS Roasted Almonds

Weight per 300 calories

• Cookies, oatmeal, commercially prepared, regular: 66.7g
• Roasted Almonds: 50.2g

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

Discover which food has more nutrients per 300 calories - Cookies, oatmeal, commercially prepared, regular or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	5.38% 0.086g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	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	35.2% 45.8g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	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	4.9% 1.87g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	7.4% 4.13g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.37% 3.33μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.28% 1.5mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.15% 0.26mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	9.83% 39.3μg	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	0.37% 0.33mg	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	1.16% 0.17mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.47% 24.7mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	9.93% 0.089mg	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	21.5% 1.72mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	13% 92mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	12% 6.53μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.033% 1.2g	3700g per day for Men 19-50 years

Cookies, Oatmeal, Commercially Prepared, Regular VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, oatmeal, commercially prepared, regular or Roasted Almonds?

Lets compare vitamin content per 300 calories of Cookies, oatmeal, commercially prepared, regular vs Roasted Almonds:

• 300 calories of Cookies, oatmeal, commercially prepared, regular have 4.6 times more Vitamin B1 and 1.4 times more Vitamin B9 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 3.9 times more Vitamin B2 and 69.2 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Roasted Almonds provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• Both Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular vs Roasted Almonds:

• 300 calories of Cookies, oatmeal, commercially prepared, regular have 6.5 times more Selenium and 230.3 times more Sodium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 5.5 times more Calcium, 6.2 times more Copper, 6.4 times more Magnesium, 2 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Potassium and 3.2 times more Zinc than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Roasted Almonds contain similar levels of Iron per 300 calories.
• 300 calories of Cookies, oatmeal, commercially prepared, regular lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, oatmeal, commercially prepared, regular have 1.5 times more Saturated Fat, 4.3 times more Carbohydrate and 6.7 times more Sugars than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2.2 times more Fat, 4 times more Omega 6, 2.9 times more Fiber and 2.5 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, oatmeal, commercially prepared, regular provide inadequate amounts of Fiber
• Both Cookies, oatmeal, commercially prepared, regular as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.