Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-covered VS Roasted Almonds

Weight per 500 calories

• Cookies, sugar wafer, chocolate-covered: 95g
• Roasted Almonds: 83.6g

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

Which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.2g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	51.2% 16.4g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	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	48.3% 62.7g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	68% 49g	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	8.5% 3.23g	24% 9.1g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 0.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.45% 0.089mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	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	3.56% 14.3μg	11.5% 46μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.94% 0.14μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.05mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.47% 6.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	14.7% 1.18mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42.8mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	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	16% 111mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	9.33% 5.13μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, sugar wafer, chocolate-covered vs Roasted Almonds:

• Cookies, sugar wafer, chocolate-covered have 1.4 times more Vitamin B1, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.9 times more Vitamin B2, 5 times more Vitamin B3, 2.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 9.7 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, sugar wafer, chocolate-covered vs Roasted Almonds:

• Cookies, sugar wafer, chocolate-covered have 3.1 times more Selenium and 52.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 3.6 times more Copper, 2.6 times more Iron, 5.5 times more Magnesium, 3.5 times more Phosphorus, 2 times more Potassium and 4.8 times more Zinc than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 500 calories:

• Cookies, sugar wafer, chocolate-covered have 4.8 times more Saturated Fat, 32.9 times more Omega 3, 3.6 times more Carbohydrate and 12.1 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Fat, 2.9 times more Omega 6, 2.8 times more Fiber and 5.3 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Cookies, sugar wafer, chocolate-covered as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.