Comparing Nutrients in 300 calories Almonds VS Cookies, chocolate sandwich, with creme filling, regular

Weight per 300 calories

• Almonds: 51.8g
• Cookies, chocolate sandwich, with creme filling, regular: 64.7g

Almonds have 1.2 times more energy per 100g than Cookies, chocolate sandwich, with creme filling, regular. It has very high energy density when compared to other foods. Cookies, chocolate sandwich, with creme filling, regular having very high energy density.

Discover which food has more nutrients per 300 calories - Almonds or Cookies, chocolate sandwich, with creme filling, regular?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Almonds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	12.4% 2.1g	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	35.3% 46g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	36.3% 26.3g	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	0.62% 0.45g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 25.2g	g per day for Men 19-50 years
Fiber	17% 6.48g	4.93% 1.88g	38g per day for Men 19-50 years
Protein	19.6% 11g	6% 3.37g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.072% 0.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	1.14% 0.015mg	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	9.86% 39.4μg	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	88.5% 13.3mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	14% 139mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	24% 0.22mg	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	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.24% 30.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	19.7% 0.45mg	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	8.6% 60mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	4.45% 151mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	6.1% 3.36μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	4.35% 0.48mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.054% 2g	3700g per day for Men 19-50 years

Almonds VS Cookies, Chocolate Sandwich, With Creme Filling, Regular Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almonds or Cookies, chocolate sandwich, with creme filling, regular?

Lets compare vitamin content per 300 calories of Almonds vs Cookies, chocolate sandwich, with creme filling, regular:

• 300 calories of Almonds have 3.8 times more Vitamin B2 and 8.3 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular.
• While 300 kcal of Cookies, chocolate sandwich, with creme filling, regular contain 1.7 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Almonds have insufficient amounts of Vitamin B9 and Vitamin K
• Both Almonds as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Almonds vs Cookies, chocolate sandwich, with creme filling, regular:

• 300 calories of Almonds have 10.3 times more Calcium, 2.5 times more Copper, 4.6 times more Magnesium, 2.5 times more Manganese, 4.1 times more Phosphorus, 2.5 times more Potassium and 3.4 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.
• While 300 kcal of Cookies, chocolate sandwich, with creme filling, regular contain 4.1 times more Iron, 1.6 times more Selenium and 484.2 times more Sodium than Almonds.
• 300 calories of Almonds lack sufficient amounts of Selenium
• 300 calories of Cookies, chocolate sandwich, with creme filling, regular lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almonds have 2.1 times more Fat, 3 times more Omega 6, 3.5 times more Fiber and 3.3 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 300 kcal of Cookies, chocolate sandwich, with creme filling, regular contain 1.9 times more Saturated Fat, 124 times more Omega 3, 4.1 times more Carbohydrate and 11.7 times more Sugars than Almonds.
• Both Almonds and Cookies, chocolate sandwich, with creme filling, regular offer comparable quantities of Energy per 300 calories.
• 300 calories of Almonds provide inadequate amounts of Omega 3
• 300 calories of Cookies, chocolate sandwich, with creme filling, regular provide inadequate amounts of Fiber