Comparing Nutrients in 500 calories Roasted Almonds VS Cookies, fudge, cake-type (includes trolley cakes)

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cookies, fudge, cake-type (includes trolley cakes): 143g

Roasted Almonds have 1.7 times more energy per 100g than Cookies, fudge, cake-type (includes trolley cakes). It has very high energy density when compared to other foods. Cookies, fudge, cake-type (includes trolley cakes) having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cookies, fudge, cake-type (includes trolley cakes)?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	Roasted Almonds	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	4.98% 1.6g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	1.16% 0.019g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	3.8% 0.65g	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	86.3% 112g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	NA	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	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	10.6% 4g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	12.8% 7.16g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, fudge, cake-type (includes trolley cakes)	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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	3.4% 0.044mg	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	15.4% 61.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.78% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	22.4% 224mg	4.87% 48.7mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	46.3% 0.42mg	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	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	20% 0.46mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	5.8% 198mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	9.38% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.46% 17g	3700g per day for Men 19-50 years

Roasted Almonds VS Cookies, Fudge, Cake-type (includes Trolley Cakes) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Cookies, fudge, cake-type (includes trolley cakes)?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cookies, fudge, cake-type (includes trolley cakes):

• 500 calories of Roasted Almonds have 3.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Cookies, fudge, cake-type (includes trolley cakes).
• While 500 kcal of Cookies, fudge, cake-type (includes trolley cakes) contain 5 times more Vitamin B1 and 1.3 times more Vitamin B9 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• Both Dry Roasted Almonds as well as Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Cookies, fudge, cake-type (includes trolley cakes):

• 500 calories of Roasted Almonds have 4.6 times more Calcium, 2.2 times more Copper, 5.1 times more Magnesium, 4 times more Manganese, 3.3 times more Phosphorus, 3 times more Potassium and 3.5 times more Zinc than Cookies, fudge, cake-type (includes trolley cakes).
• While 500 kcal of Cookies, fudge, cake-type (includes trolley cakes) contain 109.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, fudge, cake-type (includes trolley cakes) contain similar levels of Iron per 500 calories.
• 500 calories of Cookies, fudge, cake-type (includes trolley cakes) lack sufficient amounts of Calcium, Potassium and Zinc
• Both Dry Roasted Almonds as well as Cookies, fudge, cake-type (includes trolley cakes) lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 8.3 times more Fat, 2.1 times more Saturated Fat, 16.7 times more Omega 6, 2.3 times more Fiber and 2.4 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• While 500 kcal of Cookies, fudge, cake-type (includes trolley cakes) contain 6.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, fudge, cake-type (includes trolley cakes) offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 3 in 500 calories.