Comparing Nutrients in 500 calories Roasted Almonds VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched: 102g

Roasted Almonds have 1.2 times more energy per 100g than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched. It has very high energy density when compared to other foods. Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched having very high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	25.7% 8.22g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	55.7% 0.89g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	45% 7.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	51% 66.4g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	46% 33.4g	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	0.012% 0.008g	0.55% 0.4g	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	% 0.008g	% 1.23g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 32g	g per day for Men 19-50 years
Fiber	24% 9.1g	5.35% 2.03g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	9.26% 5.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	4.53% 0.059mg	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	11.5% 46μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.27% 0.03μg	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	133% 20mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.5% 34.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	22.4% 224mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	36.5% 0.33mg	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	39% 3.1mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	27.4% 0.63mg	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	56.3% 394mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	5.1% 174mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	7.2% 3.96μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	21% 316mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	6.65% 0.73mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.098% 3.63g	3700g per day for Men 19-50 years

Roasted Almonds VS Cookies, Chocolate Chip, Commercially Prepared, Regular, Higher Fat, Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 500 calories of Roasted Almonds have 3.3 times more Vitamin B2 and 9.8 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 4.6 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin K
• Both Dry Roasted Almonds as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 500 calories of Roasted Almonds have 10.5 times more Calcium, 2.8 times more Copper, 5.6 times more Magnesium, 3 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Potassium and 3.8 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.8 times more Iron and 126 times more Sodium than Dry Roasted Almonds.
• 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• Both Dry Roasted Almonds as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 1.7 times more Fat, 1.4 times more Omega 6, 4.5 times more Fiber and 3.4 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 2.4 times more Saturated Fat, 106.6 times more Omega 3, 3.8 times more Carbohydrate and 8.2 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched provide inadequate amounts of Fiber and Protein