Comparing Nutrients in 500 calories Cookies, oatmeal sandwich, with creme filling VS Almond paste

Weight per 500 calories

• Cookies, oatmeal sandwich, with creme filling: 126g
• Almond paste: 109g

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

Discover which food has more nutrients per 500 calories - Cookies, oatmeal sandwich, with creme filling or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Almond paste	8%	52%	40%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	40% 52g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	54.6% 39.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.6% 3.27g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Almond paste	Recommended Dietary Allowance
Vitamin A	0.14% 1.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.24% 0.36mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.45% 0.058mg	3.02% 0.039mg	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	12% 47.7μg	20% 79.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.52% 0.013μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.12% 0.11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.21% 1.26IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.65% 6.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Almond paste	Recommended Dietary Allowance
Calcium	0% 0mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	55% 0.5mg	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	29.5% 2.36mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	40.6% 0.93mg	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	17% 118mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	5.03% 171mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.54μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	42% 628mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	7.65% 0.84mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.75% 27.8g	0.42% 15.4g	3700g per day for Men 19-50 years

Cookies, Oatmeal Sandwich, With Creme Filling VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, oatmeal sandwich, with creme filling or Almond paste?

Lets compare vitamin content per 500 calories of Cookies, oatmeal sandwich, with creme filling vs Almond paste:

• 500 calories of Cookies, oatmeal sandwich, with creme filling have 3.3 times more Vitamin B1 than Almond paste.
• While 500 kcal of Almond paste contain 3.2 times more Vitamin B2, 1.7 times more Vitamin B9 and 5.3 times more Vitamin E than Cookies, oatmeal sandwich, with creme filling.
• 500 calories of Almond paste have insufficient amounts of Vitamin B1
• Both Cookies, oatmeal sandwich, with creme filling as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, oatmeal sandwich, with creme filling vs Almond paste:

• 500 calories of Cookies, oatmeal sandwich, with creme filling have 1.4 times more Iron, 1.9 times more Selenium and 63.9 times more Sodium than Almond paste.
• While 500 kcal of Almond paste contain more Calcium, 2.9 times more Copper, 3.2 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Almond paste contain similar levels of Manganese per 500 calories.
• 500 calories of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium, Potassium and Zinc
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, oatmeal sandwich, with creme filling have 2.3 times more Saturated Fat, 2.6 times more Omega 3, 1.4 times more Omega 6 and 1.3 times more Carbohydrate than Almond paste.
• While 500 kcal of Almond paste contain 1.3 times more Fat, 1.6 times more Fiber and 3 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Almond paste offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein