Comparing Nutrients in 100 calories Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Oil Roasted Almonds

Weight per 100 calories

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated: 21g
• Oil Roasted Almonds: 16.5g

Oil Roasted Almonds have 1.3 times more energy per unit of mass than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated, which is very high in comparison to other foods. Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated having very high energy density.

Which food has more nutrients per 100 calories - Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	4.82% 1.54g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	2.24% 2.9g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	1.03% 0.75g	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	NA	0% 0g	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	NA	% 0.007g	g per day for Men 19-50 years
Sucrose	NA	% 0.72g	g per day for Men 19-50 years
Fiber	2.84% 1.1g	4.55% 1.73g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.046% 0.42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.74% 0.037mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	1.5% 0.019mg	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	0.94% 3.74μg	1.1% 4.45μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.43% 0.01μg	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	2.2% 0.33mg	28.5% 4.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.94% 2.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.73% 7.28mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	17.5% 0.16mg	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	8.13% 0.65mg	7.58% 0.61mg	8mg per day for Men 19-50 years
Magnesium	1.93% 8.1mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	17.6% 0.41mg	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	2.67% 18.7mg	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.8mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0.011% 0.42g	0.012% 0.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Oil Roasted Almonds:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 1.3 times more Vitamin B1 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6 and 13 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Oil Roasted Almonds have similar amounts of Vitamin B9 per 100 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Oil Roasted Almonds:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 411.4 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.6 times more Calcium, 2.4 times more Copper, 5.6 times more Magnesium, 5.2 times more Manganese, 4.1 times more Phosphorus, 2.3 times more Potassium and 4.2 times more Zinc than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Oil Roasted Almonds have similar amounts of Iron and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 2.2 times more Saturated Fat, more Omega 3, 4.7 times more Carbohydrate and 13.8 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Fat, 3.8 times more Omega 6, 1.6 times more Fiber and 4.7 times more Protein than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Oil Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.