Comparing Nutrients in 500 calories Almonds VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Weight per 500 calories

• Almonds: 86.4g
• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated: 104g

Almonds have 1.2 times more energy per 100g than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated. It has very high energy density when compared to other foods. Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated having very high energy density.

Which food has more nutrients per 500 calories - Almonds or Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	28.3% 27.4g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	17.5% 2.97g	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	53% 69g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	71% 51.5g	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	14.2% 5.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.23% 2.08μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	3.5% 0.046mg	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	4.68% 18.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.17% 0.052μg	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	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.7% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	23.2% 232mg	3.64% 36.4mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	36.4% 0.33mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	9.65% 40.5mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	17% 0.39mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	6.05% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.056% 2.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Almonds have 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6, 2 times more Vitamin B9 and 13.5 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain more Vitamin K than Almonds.
• Both Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Almonds have 6.4 times more Calcium, 2.7 times more Copper, 5.8 times more Magnesium, 4.9 times more Manganese, 4.4 times more Phosphorus, 2.5 times more Potassium and 4.5 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 392.4 times more Sodium than Almonds.
• Both Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 1.6 times more Fat, 3.6 times more Omega 6, 2 times more Fiber and 4.9 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 2.4 times more Saturated Fat, 58.6 times more Omega 3, 3.7 times more Carbohydrate and 13.7 times more Sugars than Almonds.
• Both Almonds and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.