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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Cookies, oatmeal sandwich, with creme filling: 126g

Blanched Almonds have 1.5 times more energy per 100g than Cookies, oatmeal sandwich, with creme filling. It has very high energy density when compared to other foods. Cookies, oatmeal sandwich, with creme filling having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Blanched Almonds	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	51.7% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	53.7% 70g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	54.3% 39.4g	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	8.6% 3.27g	38g per day for Men 19-50 years
Protein	32.4% 18g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.14% 1.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	7.24% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	4.45% 0.058mg	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	12% 47.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.52% 0.013μg	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	0.21% 1.26IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.65% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	20% 200mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	19% 0.17mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	45% 1.04mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	15.5% 8.54μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	42% 628mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	7.65% 0.84mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.75% 27.8g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Blanched Almonds have 4.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 7.2 times more Vitamin E than Cookies, oatmeal sandwich, with creme filling.
• While 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 1.8 times more Vitamin B1 than Blanched Almonds.
• Both Blanched Almonds and Cookies, oatmeal sandwich, with creme filling provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B3
• Both Blanched Almonds as well as Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

• 500 calories of Blanched Almonds have more Calcium, 5.1 times more Copper, 5.2 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus, 3.3 times more Potassium and 3 times more Zinc than Cookies, oatmeal sandwich, with creme filling.
• While 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 3.2 times more Selenium and 39 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cookies, oatmeal sandwich, with creme filling contain similar levels of Iron per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium
• 500 calories of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 1.9 times more Fat, 2.6 times more Fiber and 5.5 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 2 times more Saturated Fat, 163.4 times more Omega 3, 4.4 times more Carbohydrate and 10 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 500 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein