Comparing Nutrients in 300 calories Blanched Almonds VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched: 61g

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

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	33.4% 0.53g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	30.7% 40g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	27.7% 20g	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% 0g	0.33% 0.24g	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	% 0.015g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 19g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	3.2% 1.2g	38g per day for Men 19-50 years
Protein	19.4% 11g	5.55% 3.1g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	2.72% 0.035mg	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	6.23% 25μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.76% 0.018μg	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	80.5% 12mg	8.17% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17% 20.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	12% 120mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	22% 0.2mg	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% 1.67mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	16.4% 0.38mg	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	35% 245mg	9.5% 66.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	3.07% 104mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	4.32% 2.38μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	12.6% 190mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.059% 2.18g	3700g per day for Men 19-50 years

Blanched Almonds VS Cookies, Chocolate Chip, Commercially Prepared, Regular, Higher Fat, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 300 calories of Blanched Almonds have 2 times more Vitamin B2 and 9.9 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 300 kcal of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 300 calories of Blanched Almonds have 9.4 times more Calcium, 2.7 times more Copper, 5.5 times more Magnesium, 2.5 times more Manganese, 3.7 times more Phosphorus, 3.2 times more Potassium and 3.4 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 300 kcal of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 2 times more Iron and 19.6 times more Sodium than Blanched Almonds.
• 300 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• Both Blanched Almonds as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 1.8 times more Fat, 1.4 times more Omega 6, 4.1 times more Fiber and 3.5 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 300 kcal of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 2.5 times more Saturated Fat, 262.9 times more Omega 3, 4.2 times more Carbohydrate and 8.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched provide inadequate amounts of Fiber and Protein