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

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, soft-type: 113g
• Blanched Almonds: 84.7g

Blanched 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	34.3% 11g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	12% 16g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	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	9.83% 7.13g	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	% 9.4g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 25g	% 3.78g	g per day for Men 19-50 years
Fiber	5.33% 2.03g	22% 8.4g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	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	13% 0.16mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.33% 0.056mg	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	7.6% 30.4μg	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	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	134% 20mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.9% 19mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	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	57.3% 4.6mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	7.78% 32.7mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	9.8% 68.7mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	6.35% 3.5μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	20.7% 311mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	5.53% 0.61mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	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, soft-type vs Blanched Almonds:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.5 times more Vitamin B5 than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 11.5 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Blanched Almonds have similar amounts of Vitamin B1 per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Blanched 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 Blanched Almonds:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.6 times more Iron, 1.3 times more Selenium and 19.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 10.4 times more Calcium, 3.4 times more Copper, 7 times more Magnesium, 3.3 times more Manganese, 5.9 times more Phosphorus, 3.8 times more Potassium and 4.1 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate chip, commercially prepared, soft-type have 3.3 times more Saturated Fat, 4.7 times more Carbohydrate, 10.6 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2 times more Fat, 5.4 times more Omega 6, 4.1 times more Fiber and 4.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Blanched Almonds have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.