Comparing Nutrients in 500 calories Almonds VS Cookie, with peanut butter filling, chocolate-coated

Weight per 500 calories

• Almonds: 86.4g
• Cookie, with peanut butter filling, chocolate-coated: 89g

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

Which food has more nutrients per 500 calories - Almonds or Cookie, with peanut butter filling, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	53.4% 17g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	31.7% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	36.2% 47g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	38% 27.5g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	10.4% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	6.16% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	14% 56μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.37% 0.009μg	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	148% 22mg	25.6% 3.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	23.2% 232mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	58% 0.52mg	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	40% 3.2mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	3.6% 15mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	26.4% 0.61mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.043% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Almonds have 1.4 times more Vitamin B1, 12.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 5.8 times more Vitamin E than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Almonds.
• Both Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B5 per 500 kcal.
• Both Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cookie, with peanut butter filling, chocolate-coated:

• Almonds have 7.5 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 15.4 times more Magnesium, 3.1 times more Manganese, 12.6 times more Phosphorus, 3.3 times more Potassium and 15.1 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.8 times more Selenium and 382.2 times more Sodium than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 1.4 times more Fat, 2 times more Omega 6, 3.5 times more Fiber and 2.5 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 5.2 times more Saturated Fat, 83.1 times more Omega 3, 2.5 times more Carbohydrate and 7.3 times more Sugars than Almonds.
• Both Almonds and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.