Comparing Nutrients in 500 calories Cookies, oatmeal, with raisins VS Almond paste

Weight per 500 calories

• Cookies, oatmeal, with raisins: 113g
• Almond paste: 109g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Almond paste	8%	52%	40%

Macro Nutrients

	Cookies, oatmeal, with raisins	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.17g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	52.8% 0.84g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	40% 52g	130g per day for Men 19-50 years
Sugars	52% 37.6g	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	13% 9.46g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 20.6g	NA	g per day for Men 19-50 years
Fiber	9.85% 3.74g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	12% 6.64g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	9.92% 39.7μg	20% 79.7μg	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	0.12% 0.11mg	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	99% 14.8mg	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, with raisins	Almond paste	Recommended Dietary Allowance
Calcium	3.17% 31.7mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	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	32.6% 2.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	9.18% 38.5mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	18.5% 129mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.42% 15.4g	3700g per day for Men 19-50 years

Cookies, Oatmeal, With Raisins VS Almond Paste Nutrients Per 500 Kcal

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

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

• 500 calories of Cookies, oatmeal, with raisins have 3.6 times more Vitamin B1 and 1.5 times more Vitamin B3 than Almond paste.
• While 500 kcal of Almond paste contain 1.8 times more Vitamin B2 and 2 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• 500 calories of Cookies, oatmeal, with raisins have insufficient amounts of Vitamin B9
• 500 calories of Almond paste have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Cookies, oatmeal, with raisins as well as Almond paste have insufficient amounts of Vitamin B5 and Vitamin B6 in 500 calories.

Comparing minerals per 500 calories for Cookies, oatmeal, with raisins vs Almond paste:

• 500 calories of Cookies, oatmeal, with raisins have 1.5 times more Iron, 1.5 times more Selenium and 37.2 times more Sodium than Almond paste.
• While 500 kcal of Almond paste contain 5.9 times more Calcium, 3.1 times more Copper, 3.7 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Almond paste contain similar levels of Manganese per 500 calories.
• 500 calories of Cookies, oatmeal, with raisins lack sufficient amounts of Calcium, Magnesium, 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, with raisins have 2.1 times more Saturated Fat, 3.9 times more Omega 3 and 1.5 times more Carbohydrate than Almond paste.
• While 500 kcal of Almond paste contain 1.7 times more Fat, 1.4 times more Fiber and 1.5 times more Protein than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Almond paste offer comparable quantities of Energy, Omega 6 and Sugars per 500 calories.
• 500 calories of Cookies, oatmeal, with raisins provide inadequate amounts of Fiber