Comparing Nutrients in 300 calories Cookies, oatmeal, with raisins VS Almonds

Weight per 300 calories

• Cookies, oatmeal, with raisins: 68g
• Almonds: 51.8g

Almonds have 1.3 times more energy per unit of mass than Cookies, oatmeal, with raisins, which is very high in comparison to other foods. Cookies, oatmeal, with raisins having very high energy density.

Which food has more nutrients per 300 calories - Cookies, oatmeal, with raisins or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, oatmeal, with raisins	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.63g	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	36% 47g	8.6% 11g	130g per day for Men 19-50 years
Sugars	31% 22.5g	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	7.83% 5.67g	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	% 4g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 12.4g	% 2.05g	g per day for Men 19-50 years
Fiber	5.9% 2.24g	17% 6.48g	38g per day for Men 19-50 years
Protein	7.1% 4g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.56% 0.046mg	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	5.95% 24μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Almonds	Recommended Dietary Allowance
Calcium	1.9% 19mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.095mg	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	19.6% 1.56mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	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	11% 77.6mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	7.3% 4μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	14.6% 219mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.43g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, oatmeal, with raisins vs Almonds:

• Cookies, oatmeal, with raisins have 1.8 times more Vitamin B1 than Almonds.
• While Almonds contain 4 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Cookies, oatmeal, with raisins vs Almonds:

• Cookies, oatmeal, with raisins have 1.9 times more Selenium and 422.8 times more Sodium than Almonds.
• While Almonds contain 7.3 times more Calcium, 5.6 times more Copper, 6 times more Magnesium, 2.1 times more Manganese, 3.2 times more Phosphorus, 2.4 times more Potassium and 3.7 times more Zinc than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, oatmeal, with raisins have 1.9 times more Saturated Fat, 326 times more Omega 3, 4.2 times more Carbohydrate, 10 times more Sugars and 99.5 times more Fructose than Almonds.
• While Almonds contain 2.4 times more Fat, 1.8 times more Omega 6, 2.9 times more Fiber and 2.7 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Almonds have similar amounts of Energy per 300 kcal.
• Both Cookies, oatmeal, with raisins as well as Almonds have insufficient amounts of Glucose and Sucrose in 300 kcal.