Comparing Nutrients in 500 calories Almonds VS Cookies, gluten-free, lemon wafer

Weight per 500 calories

• Almonds: 86.4g
• Cookies, gluten-free, lemon wafer: 97g

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 Cookies, gluten-free, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Almonds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	24.2% 23.5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	32% 10g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	55.6% 72.2g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	56.7% 41g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 41g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	0% 0g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	5.53% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	0.39% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	0% 0mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	20% 3.03mg	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, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	23.2% 232mg	0.87% 8.74mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	0% 0mg	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	2.2% 0.17mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	0.69% 2.9mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	0.8% 0.018mg	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	5.4% 38mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	1.03% 35mg	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	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	0.26% 0.029mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.029% 1.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cookies, gluten-free, lemon wafer:

• Almonds have 4.1 times more Vitamin B1, 13.7 times more Vitamin B2, 49.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 7.3 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 500 calories for Almonds vs Cookies, gluten-free, lemon wafer:

• Almonds have 26.6 times more Calcium, more Copper, 18.3 times more Iron, 80.1 times more Magnesium, 102 times more Manganese, 11 times more Phosphorus, 18.1 times more Potassium, more Selenium and 92.5 times more Zinc than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 124.8 times more Sodium than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 1.8 times more Fat, 4.3 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 3.1 times more Saturated Fat, 36.7 times more Omega 3, 3.9 times more Carbohydrate and 10.9 times more Sugars than Almonds.
• Both Almonds and Cookies, gluten-free, lemon wafer have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.