Comparing Nutrients in 500 calories Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Oil Roasted Almonds

Weight per 500 calories

• Cookies, brownies, commercially prepared, reduced fat, with added fiber: 145g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 1.8 times more energy per unit of mass than Cookies, brownies, commercially prepared, reduced fat, with added fiber, which is very high in comparison to other foods. Cookies, brownies, commercially prepared, reduced fat, with added fiber having high energy density.

Discover which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	34.8% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.2g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	77.4% 56g	5.17% 3.75g	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% 0g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	42.3% 16g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	7.17% 4g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Oil 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	21.5% 0.26mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.028mg	7.48% 0.097mg	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	15.2% 61μg	5.56% 22.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.029μg	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	5.7% 0.86mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.66% 11.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	87.4% 0.79mg	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	36% 2.9mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	NA	88% 2.03mg	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	12.2% 85.5mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.062% 2.3g	3700g per day for Men 19-50 years

Cookies, Brownies, Commercially Prepared, Reduced Fat, With Added Fiber VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Oil Roasted Almonds:

• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 3.4 times more Vitamin B1 and 2.7 times more Vitamin B9 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 25 times more Vitamin E than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Oil Roasted Almonds:

• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 5.5 times more Selenium and 510.2 times more Sodium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain more Calcium, 3 times more Copper, 5 times more Magnesium, 4.5 times more Phosphorus, 2.8 times more Potassium and 3.8 times more Zinc than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Oil Roasted Almonds contain similar levels of Iron per 500 calories.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium, Potassium and Zinc
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have more Omega 3, 6.1 times more Carbohydrate, 15 times more Sugars and 1.9 times more Fiber than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 3.2 times more Fat, 3.5 times more Omega 6 and 4.4 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Oil Roasted Almonds offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber provide inadequate amounts of Protein
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3