Comparing Nutrients in 500 calories Cookies, chocolate sandwich, with creme filling, regular VS Almonds

Weight per 500 calories

• Cookies, chocolate sandwich, with creme filling, regular: 108g
• Almonds: 86.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Cookies, chocolate sandwich, with creme filling, regular or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.6g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	60.4% 44g	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	1.04% 0.75g	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	% 0.99g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 42g	% 3.4g	g per day for Men 19-50 years
Fiber	8.22% 3.13g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	10% 5.6g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Almonds	Recommended Dietary Allowance
Vitamin A	0.12% 1.08μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	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	16.4% 65.7μg	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	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	17.7% 2.66mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.6% 29.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Almonds	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	164% 13mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50.6mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	14.3% 100mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	10% 5.6μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	28% 418mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	7.25% 0.8mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.091% 3.35g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate sandwich, with creme filling, regular vs Almonds:

• Cookies, chocolate sandwich, with creme filling, regular have 1.7 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 3.8 times more Vitamin B2, 1.4 times more Vitamin B5, 4.8 times more Vitamin B6 and 8.3 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate sandwich, with creme filling, regular vs Almonds:

• Cookies, chocolate sandwich, with creme filling, regular have 4.1 times more Iron, 1.6 times more Selenium and 484.2 times more Sodium than Almonds.
• While Almonds contain 10.3 times more Calcium, 2.5 times more Copper, 4.6 times more Magnesium, 2.5 times more Manganese, 4.1 times more Phosphorus, 2.5 times more Potassium and 3.4 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate sandwich, with creme filling, regular have 1.9 times more Saturated Fat, 124 times more Omega 3, 4.1 times more Carbohydrate and 11.7 times more Sugars than Almonds.
• While Almonds contain 2.1 times more Fat, 3 times more Omega 6, 3.5 times more Fiber and 3.3 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Almonds have similar amounts of Energy per 500 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.