Comparing Nutrients in 500 calories Oil Roasted Almonds VS Cookie, butter or sugar, with chocolate icing or filling

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Cookie, butter or sugar, with chocolate icing or filling: 99g

Oil Roasted Almonds have 1.2 times more energy per 100g than Cookie, butter or sugar, with chocolate icing or filling. It has very high energy density when compared to other foods. Cookie, butter or sugar, with chocolate icing or filling having very high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cookie, butter or sugar, with chocolate icing or filling?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Oil Roasted Almonds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	27.7% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 0.99mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	46.3% 33.6g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	4.97% 1.9g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	7.28% 4.08g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	2% 0.026mg	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	5.56% 22.2μg	17.6% 70.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.24% 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	0.17% 0.99IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	143% 21.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.47% 6.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	24% 240mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	40.3% 0.36mg	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	38% 3.03mg	30.3% 2.43mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	3.08% 13mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	NA	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	55% 384mg	10.5% 73.6mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	6.84% 233mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	16.3% 8.95μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.054% 2g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Cookie, Butter Or Sugar, With Chocolate Icing Or Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cookie, butter or sugar, with chocolate icing or filling?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Cookie, butter or sugar, with chocolate icing or filling:

• 500 calories of Oil Roasted Almonds have 3.4 times more Vitamin B2, 1.4 times more Vitamin B3 and 11.9 times more Vitamin E than Cookie, butter or sugar, with chocolate icing or filling.
• While 500 kcal of Cookie, butter or sugar, with chocolate icing or filling contain 4.5 times more Vitamin B1 and 3.2 times more Vitamin B9 than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Oil Roasted Almonds as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Cookie, butter or sugar, with chocolate icing or filling:

• 500 calories of Oil Roasted Almonds have 12.7 times more Calcium, 2.2 times more Copper, 1.2 times more Iron, 17.5 times more Magnesium, 5.2 times more Phosphorus, 2.5 times more Potassium and 12.7 times more Zinc than Cookie, butter or sugar, with chocolate icing or filling.
• While 500 kcal of Cookie, butter or sugar, with chocolate icing or filling contain 2.6 times more Selenium and 363.2 times more Sodium than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 1.9 times more Fat, 2.4 times more Omega 6, 4.6 times more Fiber and 4.3 times more Protein than Cookie, butter or sugar, with chocolate icing or filling.
• While 500 kcal of Cookie, butter or sugar, with chocolate icing or filling contain 4.2 times more Saturated Fat, more Omega 3, 4.7 times more Carbohydrate and 9 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookie, butter or sugar, with chocolate icing or filling offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Cookie, butter or sugar, with chocolate icing or filling provide inadequate amounts of Fiber and Protein