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

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cookies, chocolate chip, commercially prepared, soft-type: 113g

Roasted 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.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cookies, chocolate chip, commercially prepared, soft-type?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Roasted 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	45.3% 44g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	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	13.5% 17.6g	57% 74g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 25g	g per day for Men 19-50 years
Fiber	24% 9.1g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	5.37% 0.064mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	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	11.5% 46μg	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	133% 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

	Roasted Almonds	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	22.4% 224mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	39% 3.1mg	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	7.78% 32.7mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	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	56.3% 394mg	9.8% 68.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	6.35% 3.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	5.53% 0.61mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.3% 11g	3700g per day for Men 19-50 years

Roasted Almonds VS Cookies, Chocolate Chip, Commercially Prepared, Soft-type Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cookies, chocolate chip, commercially prepared, soft-type?

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

• 500 calories of Roasted Almonds have 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 11.4 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, soft-type contain 2.4 times more Vitamin B1 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• 500 calories of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin K in 500 calories.

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

• 500 calories of Roasted Almonds have 11.7 times more Calcium, 3.6 times more Copper, 7.1 times more Magnesium, 3.9 times more Manganese, 5.7 times more Phosphorus, 4.1 times more Potassium and 4.6 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, soft-type contain 1.5 times more Iron and 123.9 times more Sodium than Dry Roasted Almonds.
• 500 calories of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Dry Roasted Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 2 times more Fat, 5.6 times more Omega 6, 4.5 times more Fiber and 4.3 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
• While 500 kcal of Cookies, chocolate chip, commercially prepared, soft-type contain 3.2 times more Saturated Fat, 4.2 times more Carbohydrate and 10.3 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, chocolate chip, commercially prepared, soft-type provide inadequate amounts of Fiber and Protein
• Both Dry Roasted Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type provide inadequate amounts of Omega 3 in 500 calories.