Comparing Nutrients in 500 calories Almonds VS Cookies, fudge, cake-type (includes trolley cakes)

Weight per 500 calories

• Almonds: 86.4g
• Cookies, fudge, cake-type (includes trolley cakes): 143g

Almonds have 1.7 times more energy per 100g than Cookies, fudge, cake-type (includes trolley cakes). It has very high energy density when compared to other foods. Cookies, fudge, cake-type (includes trolley cakes) having high energy density.

Which food has more nutrients per 500 calories - Almonds or Cookies, fudge, cake-type (includes trolley cakes)?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	Almonds	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	4.98% 1.6g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	1.16% 0.019g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	3.8% 0.65g	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	86.3% 112g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	NA	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	10.6% 4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	12.8% 7.16g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, fudge, cake-type (includes trolley cakes)	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	3.4% 0.044mg	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	15.4% 61.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.78% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	46.3% 0.42mg	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	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	20% 0.46mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	5.8% 198mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	9.38% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cookies, fudge, cake-type (includes trolley cakes):

• Almonds have 3.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.7 times more Vitamin B6 than Cookies, fudge, cake-type (includes trolley cakes).
• While Cookies, fudge, cake-type (includes trolley cakes) contain 1.8 times more Vitamin B1 and 1.6 times more Vitamin B9 than Almonds.
• Both Almonds and Cookies, fudge, cake-type (includes trolley cakes) have similar amounts of Vitamin B5 per 500 kcal.
• Both Almonds as well as Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cookies, fudge, cake-type (includes trolley cakes):

• Almonds have 4.8 times more Calcium, 2.1 times more Copper, 5.1 times more Magnesium, 4.1 times more Manganese, 3.5 times more Phosphorus, 3.2 times more Potassium and 3.4 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).
• While Cookies, fudge, cake-type (includes trolley cakes) contain 1.5 times more Selenium and 318.5 times more Sodium than Almonds.
• Both Almonds and Cookies, fudge, cake-type (includes trolley cakes) have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 8.1 times more Fat, 2.1 times more Saturated Fat, 16.4 times more Omega 6, 2.7 times more Fiber and 2.5 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• While Cookies, fudge, cake-type (includes trolley cakes) contain 6 times more Carbohydrate than Almonds.
• Both Almonds and Cookies, fudge, cake-type (includes trolley cakes) have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.