Comparing Nutrients in 300 calories Oil Roasted Almonds VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated: 62.4g

Oil Roasted Almonds have 1.3 times more energy per 100g than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated. It has very high energy density when compared to other foods. Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated having very high energy density.

Which food has more nutrients per 300 calories - Oil Roasted Almonds or Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	14.5% 4.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	32% 41.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	42.7% 31g	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	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	8.53% 3.24g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	4% 2.25g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	4.94% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	5.35% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	2.1% 0.027mg	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	3.34% 13.3μg	2.8% 11.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.3% 0.031μg	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	85.6% 13mg	6.57% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.82% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	14.4% 144mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	22.7% 1.8mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	5.8% 24.3mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	10% 0.23mg	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	33% 230mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	3.63% 2μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	13.6% 203mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.034% 1.25g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 13 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.3 times more Vitamin B1 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Vitamin B9 per 300 kcal.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Oil Roasted Almonds have 6.6 times more Calcium, 2.4 times more Copper, 5.6 times more Magnesium, 5.2 times more Manganese, 4.1 times more Phosphorus, 2.3 times more Potassium and 4.2 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 411.4 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Almonds have 1.7 times more Fat, 3.8 times more Omega 6, 1.6 times more Fiber and 4.7 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 2.2 times more Saturated Fat, more Omega 3, 4.7 times more Carbohydrate and 13.8 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.