Comparing Nutrients in 300 calories Cookies, shortbread, commercially prepared, plain VS Roasted Almonds

Weight per 300 calories

• Cookies, shortbread, commercially prepared, plain: 58.4g
• Roasted Almonds: 50.2g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Cookies, shortbread, commercially prepared, plain or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.73g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	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	28.6% 37.2g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	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	0.24% 0.18g	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	% 0.21g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 12.3g	% 2.4g	g per day for Men 19-50 years
Fiber	2% 0.76g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	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	17% 0.21mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.75% 0.19mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.041mg	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	12% 47.3μg	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% 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	9.5% 1.42mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.76% 7.6mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	5.84% 0.053mg	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	21.7% 1.74mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	1.95% 8.17mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	9.97% 0.23mg	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	5.5% 38.5mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.4mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	6.58% 3.6μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	13.7% 206mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	2.6% 0.29mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.033% 1.2g	3700g per day for Men 19-50 years

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

• Cookies, shortbread, commercially prepared, plain have 5.3 times more Vitamin B1, 1.7 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 8.4 times more Vitamin E than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Dry Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Cookies, shortbread, commercially prepared, plain as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, shortbread, commercially prepared, plain vs Roasted Almonds:

• Cookies, shortbread, commercially prepared, plain have 3.6 times more Selenium and 136.9 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.7 times more Calcium, 10.5 times more Copper, 17.1 times more Magnesium, 4.9 times more Manganese, 6.1 times more Phosphorus, 7 times more Potassium and 5.8 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Dry Roasted Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, shortbread, commercially prepared, plain have 2.3 times more Saturated Fat, 106.8 times more Omega 3, 3.5 times more Carbohydrate and 5.2 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Fat, 1.5 times more Omega 6, 7.2 times more Fiber and 3.4 times more Protein than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Cookies, shortbread, commercially prepared, plain as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.