Comparing Nutrients in 500 calories Oil Roasted Almonds VS Cookies, gingersnaps

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Cookies, gingersnaps: 120g

Oil Roasted Almonds have 1.5 times more energy per 100g than Cookies, gingersnaps. It has very high energy density when compared to other foods. Cookies, gingersnaps having very high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cookies, gingersnaps?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cookies, gingersnaps	5%	21%	74%

Macro Nutrients

	Oil Roasted Almonds	Cookies, gingersnaps	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	9.18% 1.56g	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	71% 92g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	33% 24g	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	6.96% 2.64g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cookies, gingersnaps	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	9.06% 0.12mg	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	26% 105μg	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% 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	143% 21.4mg	7.77% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cookies, gingersnaps	Recommended Dietary Allowance
Calcium	24% 240mg	9.25% 93mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	40.7% 0.37mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	81.3% 1.87mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	12.2% 416mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	11% 6.13μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	44.5% 667mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.17% 6.37g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Cookies, Gingersnaps Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Cookies, gingersnaps?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Cookies, gingersnaps:

• 500 calories of Oil Roasted Almonds have 1.8 times more Vitamin B2 and 18.3 times more Vitamin E than Cookies, gingersnaps.
• While 500 kcal of Cookies, gingersnaps contain 3.2 times more Vitamin B1, 1.3 times more Vitamin B3 and 4.7 times more Vitamin B9 than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B9
• 500 calories of Cookies, gingersnaps have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cookies, gingersnaps have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Cookies, gingersnaps:

• 500 calories of Oil Roasted Almonds have 2.6 times more Calcium, 2.1 times more Copper, 3.8 times more Magnesium, 3.8 times more Phosphorus, 1.4 times more Potassium and 3.8 times more Zinc than Cookies, gingersnaps.
• While 500 kcal of Cookies, gingersnaps contain 2.5 times more Iron, 1.8 times more Selenium and 809.8 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, gingersnaps contain similar levels of Manganese per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Cookies, gingersnaps lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 3.9 times more Fat, 7.1 times more Omega 6, 3.3 times more Fiber and 2.6 times more Protein than Cookies, gingersnaps.
• While 500 kcal of Cookies, gingersnaps contain 6.3 times more Carbohydrate and 6.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cookies, gingersnaps offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, gingersnaps provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Almonds as well as Cookies, gingersnaps provide inadequate amounts of Omega 3 in 500 calories.