Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, regular, lower fat VS Blanched Almonds

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, regular, lower fat: 111g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.3 times more energy per unit of mass than Cookies, chocolate chip, commercially prepared, regular, lower fat, which is very high in comparison to other foods. Cookies, chocolate chip, commercially prepared, regular, lower fat having very high energy density.

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, regular, lower fat or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	12% 16g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	8.75% 3.33g	22% 8.4g	38g per day for Men 19-50 years
Protein	12% 6.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.88% 0.024mg	7.5% 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	17% 68.7μg	10.4% 41.5μg	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	11% 1.63mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Blanched Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	97% 0.87mg	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	44.6% 3.57mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	8.45% 35.5mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	67.6% 1.56mg	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	9.98% 70mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	4.37% 149mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	12% 6.65μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	31% 463mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.22% 8.16g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, regular, lower fat vs Blanched Almonds:

• Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.8 times more Vitamin B1 and 1.7 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 4 times more Vitamin B6 and 12.4 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, regular, lower fat vs Blanched Almonds:

• Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.3 times more Iron, 2.5 times more Selenium and 28.8 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain more Calcium, 3.8 times more Copper, 6.4 times more Magnesium, 3.6 times more Manganese, 5.8 times more Phosphorus, 3.8 times more Potassium and 3.8 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, lower fat.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate chip, commercially prepared, regular, lower fat have 2 times more Saturated Fat, 107.9 times more Omega 3, 4.7 times more Carbohydrate and 9.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Fat, 1.8 times more Omega 6, 2.5 times more Fiber and 2.7 times more Protein than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.