Comparing Nutrients in 500 calories Almonds VS Cookies, gluten-free, chocolate sandwich, with creme filling

Weight per 500 calories

• Almonds: 86.4g
• Cookies, gluten-free, chocolate sandwich, with creme filling: 106g

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

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Almonds	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	11% 1.84g	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	61.7% 80.2g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	71.3% 51.7g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 50.2g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	6.94% 2.64g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	4.13% 2.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, gluten-free, chocolate sandwich, with creme filling	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	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	6.17% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	3.16% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	0% 0mg	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	0% 0μg	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	148% 22mg	16.2% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	23.2% 232mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	30.6% 0.28mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	23.6% 0.54mg	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	10.5% 74mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	6.33% 0.7mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.081% 3g	3700g per day for Men 19-50 years

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

• Almonds have 3.4 times more Vitamin B1, 12.3 times more Vitamin B2, 7.6 times more Vitamin B3, 2.6 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and 9.1 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain more Vitamin K than Almonds.
• Both Almonds as well as Cookies, gluten-free, chocolate sandwich, with creme filling 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, gluten-free, chocolate sandwich, with creme filling:

• Almonds have 11.6 times more Calcium, 3.2 times more Copper, 5.5 times more Magnesium, 3.5 times more Manganese, 5.6 times more Phosphorus, 3.8 times more Potassium, more Selenium and 3.9 times more Zinc than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 335.9 times more Sodium than Almonds.
• Both Almonds and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 2.3 times more Fat, 5.8 times more Omega 6, 4.1 times more Fiber and 7.9 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.5 times more Saturated Fat, 4.3 times more Carbohydrate and 13.8 times more Sugars than Almonds.
• Both Almonds and Cookies, gluten-free, chocolate sandwich, with creme filling have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.