Comparing Nutrients in 500 calories Cookies, sugar wafers with creme filling, regular VS Almonds

Weight per 500 calories

• Cookies, sugar wafers with creme filling, regular: 100g
• Almonds: 86.4g

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 wafers with creme filling, regular or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.73% 0.092g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	59% 42.8g	5.2% 3.76g	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	0% 0g	0.13% 0.095g	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	% 0g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 40.4g	% 3.4g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	6.83% 3.82g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.87% 0.39mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76.7μg	9.5% 38μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.6% 2.5mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	46.4% 3.7mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.2% 71.7mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	3.43% 117mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	6.84% 103mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.045% 1.65g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, sugar wafers with creme filling, regular vs Almonds:

• Cookies, sugar wafers with creme filling, regular have 2 times more Vitamin B9 than Almonds.
• While Almonds contain 4.8 times more Vitamin B1, 8.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B6 and 8.9 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Almonds have similar amounts of Vitamin B5 per 500 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, sugar wafers with creme filling, regular vs Almonds:

• Cookies, sugar wafers with creme filling, regular have 118.8 times more Sodium than Almonds.
• While Almonds contain 8.6 times more Calcium, 13.5 times more Copper, 14.6 times more Magnesium, 4.5 times more Manganese, 5.8 times more Phosphorus, 5.4 times more Potassium and 6.3 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Almonds have similar amounts of Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, sugar wafers with creme filling, regular have 3.6 times more Saturated Fat, 35.4 times more Omega 3, 3.8 times more Carbohydrate and 11.4 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Fat, 4.2 times more Omega 6, 6.8 times more Fiber and 4.8 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Almonds have similar amounts of Energy per 500 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.