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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cookies, chocolate sandwich, with creme filling, special dietary: 109g

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

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, chocolate sandwich, with creme filling, special dietary	4%	41%	55%

Macro Nutrients

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	56.7% 73.8g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	29.5% 21.4g	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	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	11.7% 4.45g	38g per day for Men 19-50 years
Protein	32.4% 18g	8.7% 4.9g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	47.4% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	2.75% 0.036mg	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	17% 67.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.8% 0.043μg	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	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.9% 5.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Calcium	20% 200mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	26.5% 0.24mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	6.7% 28mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	19% 0.44mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	7.3% 4μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.12% 4.56g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Blanched Almonds have 1.9 times more Vitamin B2 and 11.3 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, special dietary.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, special dietary contain 3.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cookies, chocolate sandwich, with creme filling, special dietary have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Blanched Almonds have 1.9 times more Calcium, 3.6 times more Copper, 8.1 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium and 4 times more Zinc than Cookies, chocolate sandwich, with creme filling, special dietary.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, special dietary contain 1.8 times more Iron and 23 times more Sodium than Blanched Almonds.
• 500 calories of Cookies, chocolate sandwich, with creme filling, special dietary lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Blanched Almonds as well as Cookies, chocolate sandwich, with creme filling, special dietary lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 1.9 times more Fat, 1.3 times more Omega 6, 1.9 times more Fiber and 3.7 times more Protein than Cookies, chocolate sandwich, with creme filling, special dietary.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, special dietary contain 1.3 times more Saturated Fat, 174.1 times more Omega 3, 4.7 times more Carbohydrate and 5.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cookies, chocolate sandwich, with creme filling, special dietary 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, special dietary provide inadequate amounts of Protein