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

Weight per 500 calories

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated: 104g
• Roasted Almonds: 83.6g

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, chocolate-coated or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	71% 51.5g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	24% 9.1g	38g per day for Men 19-50 years
Protein	6.7% 3.74g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.23% 2.08μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.23% 0.099mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	8.75% 0.11mg	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	4.68% 18.7μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.17% 0.052μg	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% 1.64mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.7% 11.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.64% 36.4mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	102% 0.92mg	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	40.7% 3.25mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.65% 40.5mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	81% 1.87mg	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	13.4% 94mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	7.34% 249mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	6.05% 3.33μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.056% 2.08g	0.054% 2g	3700g per day for Men 19-50 years

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

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 1.5 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 12.2 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Dry Roasted 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, chocolate-coated vs Roasted Almonds:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 2 times more Selenium and 135.1 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.2 times more Calcium, 2.8 times more Copper, 5.8 times more Magnesium, 4.8 times more Manganese, 4.2 times more Phosphorus, 2.4 times more Potassium and 4.6 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Dry Roasted Almonds have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 2.3 times more Saturated Fat, 18.2 times more Omega 3, 3.9 times more Carbohydrate and 12.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Fat, 3.6 times more Omega 6, 1.7 times more Fiber and 4.7 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.