Comparing Nutrients in 300 calories Cookies, sugar wafer, chocolate-covered VS Blanched Almonds

Weight per 300 calories

• Cookies, sugar wafer, chocolate-covered: 57g
• Blanched Almonds: 50.8g

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

Which food has more nutrients per 300 calories - Cookies, sugar wafer, chocolate-covered or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.7g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.83g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	3.25% 2.35g	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% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	5.1% 1.94g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.063% 0.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.43% 0.12mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.027mg	4.5% 0.058mg	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	2.14% 8.56μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.56% 0.086μg	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	8.2% 1.23mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.28% 3.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	58% 0.52mg	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	8.84% 0.71mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	6.1% 25.7mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	40.6% 0.93mg	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	9.53% 66.7mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	5.6% 3.08μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	5.25% 78.7mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, sugar wafer, chocolate-covered vs Blanched Almonds:

• Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 9.8 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, sugar wafer, chocolate-covered vs Blanched Almonds:

• Cookies, sugar wafer, chocolate-covered have 1.9 times more Selenium and 8.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 3.5 times more Copper, 2.4 times more Iron, 5.3 times more Magnesium, 3.7 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Zinc than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 300 calories:

• Cookies, sugar wafer, chocolate-covered have 4.9 times more Saturated Fat, 81 times more Omega 3, 4 times more Carbohydrate and 12.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Fat, 2.8 times more Omega 6, 2.6 times more Fiber and 5.5 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Cookies, sugar wafer, chocolate-covered as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.