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

Weight per 500 calories

• Cookies, sugar wafers with creme filling, regular: 100g
• 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 wafers with creme filling, regular or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	5.73% 0.092g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	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	54% 70.4g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	59% 42.8g	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	0% 0g	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	% 0g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 40.4g	% 3.97g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	6.83% 3.82g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	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	3.07% 0.037mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.87% 0.39mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	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	19% 76.7μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.6% 2.5mg	133% 20mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	102% 0.92mg	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	39% 3.1mg	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	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	10.2% 71.7mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	3.43% 117mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	6.84% 103mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.045% 1.65g	0.054% 2g	3700g per day for Men 19-50 years

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

• Cookies, sugar wafers with creme filling, regular have 1.5 times more Vitamin B5 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Vitamin B1, 8.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 8 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Dry Roasted 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 Roasted Almonds:

• Cookies, sugar wafers with creme filling, regular have 2.2 times more Selenium and 40.9 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.3 times more Calcium, 14 times more Copper, 14.6 times more Magnesium, 4.5 times more Manganese, 5.5 times more Phosphorus, 5.1 times more Potassium and 6.5 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Dry Roasted Almonds have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, sugar wafers with creme filling, regular have 3.5 times more Saturated Fat, 11 times more Omega 3, 4 times more Carbohydrate and 10.5 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Fat, 4.3 times more Omega 6, 5.7 times more Fiber and 4.6 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.