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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cookies, chocolate sandwich, with creme filling, regular: 108g

Blanched Almonds have 1.3 times more energy per 100g than Cookies, chocolate sandwich, with creme filling, regular. It has very high energy density when compared to other foods. Cookies, chocolate sandwich, with creme filling, regular having very high energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cookies, chocolate sandwich, with creme filling, regular?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	20.6% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	59% 76.5g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	60.4% 44g	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	1.04% 0.75g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 42g	g per day for Men 19-50 years
Fiber	22% 8.4g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	32.4% 18g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.08μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	1.9% 0.025mg	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	16.4% 65.7μg	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	134% 20mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24.6% 29.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	20% 200mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	40% 0.36mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12% 50.6mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	32.8% 0.75mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	28% 418mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	7.25% 0.8mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.091% 3.35g	3700g per day for Men 19-50 years

Blanched Almonds VS Cookies, Chocolate Sandwich, With Creme Filling, Regular Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cookies, chocolate sandwich, with creme filling, regular?

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

• 500 calories of Blanched Almonds have 2.3 times more Vitamin B2 and 7.6 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, regular contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Blanched Almonds have 8.8 times more Calcium, 2.4 times more Copper, 4.5 times more Magnesium, 2.1 times more Manganese, 4.1 times more Phosphorus, 2.2 times more Potassium and 3.2 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, regular contain 4.7 times more Iron, 2.1 times more Selenium and 26 times more Sodium than Blanched Almonds.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 2.2 times more Fat, 3 times more Omega 6, 2.7 times more Fiber and 3.2 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, regular contain 1.8 times more Saturated Fat, 94.7 times more Omega 3, 4.8 times more Carbohydrate and 11.2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate sandwich, with creme filling, regular offer comparable quantities of Energy per 500 calories.
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular provide inadequate amounts of Fiber