Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, soft-type VS Almonds

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, soft-type: 113g
• Almonds: 86.4g

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

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, soft-type or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	5.2% 3.76g	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	9.83% 7.13g	0.13% 0.095g	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	% 9.4g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 25g	% 3.4g	g per day for Men 19-50 years
Fiber	5.33% 2.03g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.33% 0.056mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.6% 30.4μg	9.5% 38μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.6% 1.75mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Almonds	Recommended Dietary Allowance
Calcium	1.9% 19mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	99% 0.89mg	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	57.3% 4.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.8% 68.7mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	6.35% 3.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	20.7% 311mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	5.53% 0.61mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, soft-type vs Almonds:

• Almonds contain 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 12.7 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, soft-type vs Almonds:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.4 times more Iron and 359.9 times more Sodium than Almonds.
• While Almonds contain 12.1 times more Calcium, 3.5 times more Copper, 7.1 times more Magnesium, 4 times more Manganese, 6 times more Phosphorus, 4.3 times more Potassium and 4.4 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Almonds have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate chip, commercially prepared, soft-type have 3.3 times more Saturated Fat, 4 times more Carbohydrate, 11.1 times more Sugars and 75 times more Fructose than Almonds.
• While Almonds contain 1.9 times more Fat, 5.5 times more Omega 6, 5.3 times more Fiber and 4.5 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Almonds have similar amounts of Energy per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.