Comparing Nutrients in 500 calories Cookies, peanut butter sandwich, regular VS Almond paste

Weight per 500 calories

• Cookies, peanut butter sandwich, regular: 105g
• 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, peanut butter sandwich, regular or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Almond paste	8%	52%	40%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.8% 22g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.22g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.86g	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	52.8% 68.6g	40% 52g	130g per day for Men 19-50 years
Sugars	51% 37g	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	5.23% 2g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Almond paste	Recommended Dietary Allowance
Vitamin A	0.12% 1.05μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.28mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	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	16% 64μg	20% 79.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.12% 0.1mg	0.12% 0.11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.08μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Almond paste	Recommended Dietary Allowance
Calcium	5.54% 55.4mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	27.5% 0.25mg	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	34% 2.7mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	12.2% 51.3mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	28% 197mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	5.9% 201mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	14.6% 8.05μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.079% 2.93g	0.42% 15.4g	3700g per day for Men 19-50 years

Cookies, Peanut Butter Sandwich, Regular VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, peanut butter sandwich, regular or Almond paste?

Lets compare vitamin content per 500 calories of Cookies, peanut butter sandwich, regular vs Almond paste:

• 500 calories of Cookies, peanut butter sandwich, regular have 3.8 times more Vitamin B1, 2.5 times more Vitamin B3, 7.8 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin B12 than Almond paste.
• While 500 kcal of Almond paste contain 1.6 times more Vitamin B2 and 7.6 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almond paste provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, peanut butter sandwich, regular vs Almond paste:

• 500 calories of Cookies, peanut butter sandwich, regular have 1.6 times more Iron, 1.8 times more Selenium and 39.2 times more Sodium than Almond paste.
• While 500 kcal of Almond paste contain 3.4 times more Calcium, 2 times more Copper, 2.8 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almond paste contain similar levels of Manganese per 500 calories.
• 500 calories of Cookies, peanut butter sandwich, regular lack sufficient amounts of Calcium and Potassium
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, peanut butter sandwich, regular have 1.8 times more Saturated Fat and 1.3 times more Carbohydrate than Almond paste.
• While 500 kcal of Almond paste contain 1.4 times more Fat, 1.9 times more Omega 3, 1.6 times more Omega 6 and 2.6 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Almond paste offer comparable quantities of Energy, Sugars and Protein per 500 calories.
• 500 calories of Cookies, peanut butter sandwich, regular provide inadequate amounts of Omega 3 and Fiber