Comparing Nutrients in 100 calories Cookies, graham crackers, chocolate-coated VS Almonds

Weight per 100 calories

• Cookies, graham crackers, chocolate-coated: 20g
• Almonds: 17.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Cookies, graham crackers, chocolate-coated or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Almonds	14%	72%	14%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.16g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	10.8% 3.44g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0.069% 0.2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	1.04% 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	0.026% 0.019g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	1.16% 0.44g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	1.43% 0.8g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Vitamin A	0.044% 0.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 10μg	1.9% 7.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.022% 0.02mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.033% 0.2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Almonds	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	4.3% 0.039mg	19.8% 0.18mg	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	5% 0.4mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	0.76% 3.2mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	4.03% 0.093mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.5% 17.4mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	1.57% 53.4mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, graham crackers, chocolate-coated vs Almonds:

• Cookies, graham crackers, chocolate-coated have 1.5 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 6.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6 and 22.4 times more Vitamin E than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Almonds have similar amounts of Vitamin B5 per 100 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, graham crackers, chocolate-coated vs Almonds:

• Cookies, graham crackers, chocolate-coated have 3.1 times more Selenium and 306.9 times more Sodium than Almonds.
• While Almonds contain 5 times more Calcium, 4.6 times more Copper, 1.6 times more Iron, 14.6 times more Magnesium, 4.1 times more Manganese, 4.8 times more Phosphorus, 2.4 times more Potassium and 13.5 times more Zinc than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 100 calories:

• Cookies, graham crackers, chocolate-coated have 5.2 times more Saturated Fat, 3.6 times more Carbohydrate and 9.9 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Fat, 2.4 times more Omega 6, 4.9 times more Fiber and 4.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Almonds have similar amounts of Energy per 100 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.