Comparing Nutrients in 500 calories Blanched Almonds VS Cookies, chocolate chip, commercially prepared, soft-type

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cookies, chocolate chip, commercially prepared, soft-type: 113g

Blanched Almonds have 1.3 times more energy per 100g than Cookies, chocolate chip, commercially prepared, soft-type. It has very high energy density when compared to other foods. Cookies, chocolate chip, commercially prepared, soft-type having very high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Cookies, chocolate chip, commercially prepared, soft-type?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	57% 74g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	57.6% 41.8g	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% 0g	9.83% 7.13g	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	% 0.025g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 25g	g per day for Men 19-50 years
Fiber	22% 8.4g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	32.4% 18g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	4.33% 0.056mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.5μg	7.6% 30.4μg	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	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	134% 20mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	20% 200mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	28.4% 0.26mg	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	34.7% 2.78mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	7.78% 32.7mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	20.7% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.2% 408mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	5.53% 0.61mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Blanched Almonds have 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 11.5 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 1.5 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Vitamin B1 per 500 kcal.
• Both Blanched Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

• Blanched Almonds have 10.4 times more Calcium, 3.4 times more Copper, 7 times more Magnesium, 3.3 times more Manganese, 5.9 times more Phosphorus, 3.8 times more Potassium and 4.1 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 1.6 times more Iron, 1.3 times more Selenium and 19.3 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 2 times more Fat, 5.4 times more Omega 6, 4.1 times more Fiber and 4.4 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 3.3 times more Saturated Fat, 4.7 times more Carbohydrate, 10.6 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.