Comparing Nutrients in 300 calories Almonds VS Cookie, with peanut butter filling, chocolate-coated

Weight per 300 calories

• Almonds: 51.8g
• Cookie, with peanut butter filling, chocolate-coated: 53.4g

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

Which food has more nutrients per 300 calories - Almonds or Cookie, with peanut butter filling, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	8.07% 0.13g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	19% 3.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	21.7% 28.2g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	22.8% 16.5g	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	4.9% 1.87g	38g per day for Men 19-50 years
Protein	19.6% 11g	7.72% 4.32g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	6.23% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	8.4% 33.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.22% 0.005μg	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	88.5% 13.3mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	14% 139mg	1.87% 18.7mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	34.7% 0.31mg	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	24% 1.92mg	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	16% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	2.82% 19.8mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	3.4% 116mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	0.97% 0.11mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.026% 0.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Almonds have 1.4 times more Vitamin B1, 12.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 5.8 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Almonds.
• Both Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B5 per 300 kcal.
• Both Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Almonds have 7.5 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 15.4 times more Magnesium, 3.1 times more Manganese, 12.6 times more Phosphorus, 3.3 times more Potassium and 15.1 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.8 times more Selenium and 382.2 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 1.4 times more Fat, 2 times more Omega 6, 3.5 times more Fiber and 2.5 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 5.2 times more Saturated Fat, 83.1 times more Omega 3, 2.5 times more Carbohydrate and 7.3 times more Sugars than Almonds.
• Both Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.