Comparing Nutrients in 500 calories Cookies, oatmeal, dry mix VS Blanched Almonds

Weight per 500 calories

• Cookies, oatmeal, dry mix: 108g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.3 times more energy per unit of mass than Cookies, oatmeal, dry mix, which is very high in comparison to other foods. Cookies, oatmeal, dry mix having very high energy density.

Discover which food has more nutrients per 500 calories - Cookies, oatmeal, dry mix or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cookies, oatmeal, dry mix	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	16% 5.15g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	NA	22% 8.4g	38g per day for Men 19-50 years
Protein	12.6% 7.03g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	13.5% 54μg	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	0.12% 0.11mg	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	NA	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, oatmeal, dry mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	30% 2.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	25.2% 176mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	5.83% 198mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	7.87% 0.87mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.16% 5.74g	0.1% 3.82g	3700g per day for Men 19-50 years

Cookies, Oatmeal, Dry Mix VS Blanched Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, oatmeal, dry mix or Blanched Almonds?

Lets compare vitamin content per 500 calories of Cookies, oatmeal, dry mix vs Blanched Almonds:

• 500 calories of Cookies, oatmeal, dry mix have 1.3 times more Vitamin B9 than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Blanched Almonds provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin B3
• Both Cookies, oatmeal, dry mix as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cookies, oatmeal, dry mix vs Blanched Almonds:

• 500 calories of Cookies, oatmeal, dry mix have 4.2 times more Selenium and 31.8 times more Sodium than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 7.4 times more Calcium, 4 times more Copper, 4.4 times more Magnesium, 2.3 times more Phosphorus, 2.8 times more Potassium and 2.9 times more Zinc than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Blanched Almonds contain similar levels of Iron and Manganese per 500 calories.
• 500 calories of Cookies, oatmeal, dry mix lack sufficient amounts of Calcium, Potassium and Zinc
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, oatmeal, dry mix have 1.5 times more Saturated Fat and 4.6 times more Carbohydrate than Blanched Almonds.
• While 500 kcal of Blanched Almonds contain 2.1 times more Fat, 3.6 times more Omega 6 and 2.6 times more Protein than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Blanched Almonds offer comparable quantities of Energy per 500 calories.
• Both Cookies, oatmeal, dry mix as well as Blanched Almonds provide inadequate amounts of Omega 3 in 500 calories.