Comparing Nutrients in 500 calories Cookies, animal crackers (includes arrowroot, tea biscuits) VS Roasted Almonds

Weight per 500 calories

• Cookies, animal crackers (includes arrowroot, tea biscuits): 112g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.3 times more energy per unit of mass than Cookies, animal crackers (includes arrowroot, tea biscuits), which is very high in comparison to other foods. Cookies, animal crackers (includes arrowroot, tea biscuits) having very high energy density.

Discover which food has more nutrients per 500 calories - Cookies, animal crackers (includes arrowroot, tea biscuits) or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	36% 26g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	3.25% 1.23g	24% 9.1g	38g per day for Men 19-50 years
Protein	14% 7.74g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.43% 0.42mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	8.75% 0.11mg	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	29% 115μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.34% 0.056μg	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	0.9% 0.13mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, animal crackers (includes arrowroot, tea biscuits)	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.82% 48.2mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	102% 0.92mg	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	38.5% 3.1mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	81% 1.87mg	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	18.3% 128mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.85μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	6.52% 0.72mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.054% 2g	3700g per day for Men 19-50 years

Cookies, Animal Crackers (includes Arrowroot, Tea Biscuits) VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, animal crackers (includes arrowroot, tea biscuits) or Roasted Almonds?

Lets compare vitamin content per 500 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) vs Roasted Almonds:

• 500 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) have 6.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.5 times more Vitamin B9 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2.7 times more Vitamin B2 and 148.5 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• 500 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, animal crackers (includes arrowroot, tea biscuits) vs Roasted Almonds:

• 500 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) have 4.7 times more Selenium and 149.7 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 4.6 times more Calcium, 5.2 times more Copper, 11.6 times more Magnesium, 3.9 times more Manganese, 3.1 times more Phosphorus, 5.3 times more Potassium and 3.9 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Roasted Almonds contain similar levels of Iron per 500 calories.
• 500 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) have 4.7 times more Carbohydrate and 6.4 times more Sugars than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2.8 times more Fat, 5.4 times more Omega 6, 7.4 times more Fiber and 2.3 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) and Roasted Almonds offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Cookies, animal crackers (includes arrowroot, tea biscuits) provide inadequate amounts of Fiber
• Both Cookies, animal crackers (includes arrowroot, tea biscuits) as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.