Comparing Nutrients in 500 calories Oil Roasted Almonds VS Cookies, brownies, dry mix, regular

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Cookies, brownies, dry mix, regular: 115g

Oil Roasted Almonds have 1.4 times more energy per 100g than Cookies, brownies, dry mix, regular. It has very high energy density when compared to other foods. Cookies, brownies, dry mix, regular having very high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cookies, brownies, dry mix, regular?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Oil Roasted Almonds	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	55.5% 0.89g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	68% 88.2g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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% 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	NA	38g per day for Men 19-50 years
Protein	31.2% 17.5g	8.23% 4.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	5.94% 0.077mg	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	10% 40.3μg	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	0.38% 0.35mg	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	143% 21.4mg	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

	Oil Roasted Almonds	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	24% 240mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	35.3% 0.32mg	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	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	17.6% 0.4mg	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	13.5% 94mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.087% 3.23g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Cookies, Brownies, Dry Mix, Regular Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cookies, brownies, dry mix, regular?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Cookies, brownies, dry mix, regular:

• 500 calories of Oil Roasted Almonds have 3.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Cookies, brownies, dry mix, regular.
• While 500 kcal of Cookies, brownies, dry mix, regular contain 2.5 times more Vitamin B1 and 1.8 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 Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Cookies, brownies, dry mix, regular:

• 500 calories of Oil Roasted Almonds have 11 times more Calcium, 2.5 times more Copper, 1.3 times more Iron, 4.9 times more Magnesium, 5 times more Manganese, 4.1 times more Phosphorus, 2.3 times more Potassium and 3.4 times more Zinc than Cookies, brownies, dry mix, regular.
• While 500 kcal of Cookies, brownies, dry mix, regular contain 423.8 times more Sodium than Oil Roasted Almonds.
• 500 calories of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium, Potassium and Zinc
• Both Oil Roasted Almonds as well as Cookies, brownies, dry mix, regular lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 2.6 times more Fat, 1.7 times more Omega 6 and 3.8 times more Protein than Cookies, brownies, dry mix, regular.
• While 500 kcal of Cookies, brownies, dry mix, regular contain more Omega 3 and 6.1 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, brownies, dry mix, regular offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Cookies, brownies, dry mix, regular provide inadequate amounts of Protein