Comparing Nutrients in 500 calories Cookies, peanut butter, commercially prepared, soft-type VS Roasted Almonds

Weight per 500 calories

• Cookies, peanut butter, commercially prepared, soft-type: 109g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.3 times more energy per unit of mass than Cookies, peanut butter, commercially prepared, soft-type, which is very high in comparison to other foods. Cookies, peanut butter, commercially prepared, soft-type having very high energy density.

Discover which food has more nutrients per 500 calories - Cookies, peanut butter, commercially prepared, soft-type or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, peanut butter, commercially prepared, soft-type	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	21% 6.73g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	7.73% 0.12g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.64g	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	48.6% 63g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	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	4.9% 1.86g	24% 9.1g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter, commercially prepared, soft-type	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.92% 0.4mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.27% 0.03mg	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	18.3% 73.3μg	11.5% 46μg	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% 0mg	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	133% 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, peanut butter, commercially prepared, soft-type	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.3% 13mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	9.73% 0.088mg	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	12% 0.97mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	8.34% 35mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	13.6% 95mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	8.75% 4.8μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	24.5% 368mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	5.47% 0.6mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.054% 2g	3700g per day for Men 19-50 years

Cookies, Peanut Butter, Commercially Prepared, Soft-type VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, peanut butter, commercially prepared, soft-type or Roasted Almonds?

Lets compare vitamin content per 500 calories of Cookies, peanut butter, commercially prepared, soft-type vs Roasted Almonds:

• 500 calories of Cookies, peanut butter, commercially prepared, soft-type have 4.2 times more Vitamin B1 and 1.6 times more Vitamin B9 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 5.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cookies, peanut butter, commercially prepared, soft-type.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• Both Cookies, peanut butter, commercially prepared, soft-type as well as Dry Roasted 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, peanut butter, commercially prepared, soft-type vs Roasted Almonds:

• 500 calories of Cookies, peanut butter, commercially prepared, soft-type have 146.6 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 17.1 times more Calcium, 10.5 times more Copper, 3.2 times more Iron, 6.7 times more Magnesium, 4 times more Manganese, 4.1 times more Phosphorus, 5.1 times more Potassium and 4.6 times more Zinc than Cookies, peanut butter, commercially prepared, soft-type.
• 500 calories of Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc
• Both Cookies, peanut butter, commercially prepared, soft-type as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, peanut butter, commercially prepared, soft-type have 2 times more Saturated Fat and 3.6 times more Carbohydrate than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.6 times more Fat, 2.3 times more Omega 6, 4.9 times more Fiber and 3 times more Protein than Cookies, peanut butter, commercially prepared, soft-type.
• Both Cookies, peanut butter, commercially prepared, soft-type and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, peanut butter, commercially prepared, soft-type provide inadequate amounts of Fiber
• Both Cookies, peanut butter, commercially prepared, soft-type as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.