Comparing Nutrients in 500 calories Cookies, gluten-free, lemon wafer VS Blanched Almonds

Weight per 500 calories

• Cookies, gluten-free, lemon wafer: 97g
• Blanched Almonds: 84.7g

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

Which food has more nutrients per 500 calories - Cookies, gluten-free, lemon wafer or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	32% 10g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	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	55.6% 72.2g	12% 16g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	0% 0g	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	% 0g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 41g	% 3.78g	g per day for Men 19-50 years
Fiber	0% 0g	22% 8.4g	38g per day for Men 19-50 years
Protein	0% 0g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.39% 0.063mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	20% 3.03mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.87% 8.74mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	2.2% 0.17mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	0.69% 2.9mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	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	5.4% 38mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.029mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.029% 1.1g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, gluten-free, lemon wafer vs Blanched Almonds:

• Blanched Almonds contain 3.7 times more Vitamin B1, 8.4 times more Vitamin B2, 47 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 6.6 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 500 calories for Cookies, gluten-free, lemon wafer vs Blanched Almonds:

• Cookies, gluten-free, lemon wafer have 6.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 22.9 times more Calcium, more Copper, 15.9 times more Iron, 78 times more Magnesium, 84.3 times more Manganese, 10.8 times more Phosphorus, 16 times more Potassium and 86.4 times more Zinc than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, lemon wafer have 3 times more Saturated Fat, 28.1 times more Omega 3, 4.6 times more Carbohydrate and 10.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Fat, 4.2 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Cookies, gluten-free, lemon wafer as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.