Comparing Nutrients in 100 calories Roasted Almonds VS Cookies, Marie biscuit

Weight per 100 calories

• Roasted Almonds: 16.7g
• Cookies, Marie biscuit: 24.6g

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

Discover which food has more nutrients per 100 calories - Roasted Almonds or Cookies, Marie biscuit?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Roasted Almonds	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	7.2% 5.2g	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	0.002% 0.002g	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	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	2.27% 0.86g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.027% 0.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9.34% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	1.4% 0.018mg	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	2.3% 9.2μg	7.27% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.95% 0.047μg	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	26.6% 4mg	0.74% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.78% 0.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	4.5% 45mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	2.76% 0.025mg	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	7.8% 0.62mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	1.64% 6.9mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	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	11.3% 78.8mg	6.8% 47.5mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	2.22% 75.6mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	6.08% 91mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	1.37% 0.15mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.065% 2.4g	3700g per day for Men 19-50 years

Roasted Almonds VS Cookies, Marie Biscuit Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Almonds or Cookies, Marie biscuit?

Lets compare vitamin content per 100 calories of Roasted Almonds vs Cookies, Marie biscuit:

• 100 calories of Roasted Almonds have 1.6 times more Vitamin B2 and 36.1 times more Vitamin E than Cookies, Marie biscuit.
• While 100 kcal of Cookies, Marie biscuit contain 10.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.2 times more Vitamin B9 than Dry Roasted Almonds.
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• 100 calories of Cookies, Marie biscuit have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Almonds vs Cookies, Marie biscuit:

• 100 calories of Roasted Almonds have more Calcium, 7.4 times more Copper, more Iron, 6.8 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium and 3.7 times more Zinc than Cookies, Marie biscuit.
• While 100 kcal of Cookies, Marie biscuit contain 17.6 times more Selenium and 181.7 times more Sodium than Dry Roasted Almonds.
• 100 calories of Roasted Almonds lack sufficient amounts of Selenium
• 100 calories of Cookies, Marie biscuit lack sufficient amounts of Calcium, Iron, Magnesium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Almonds have 3.4 times more Fat, 5.7 times more Omega 6, 2.1 times more Fiber and 2 times more Protein than Cookies, Marie biscuit.
• While 100 kcal of Cookies, Marie biscuit contain 1.9 times more Saturated Fat, 4.9 times more Carbohydrate and 6.4 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Cookies, Marie biscuit offer comparable quantities of Energy per 100 calories.
• Both Dry Roasted Almonds as well as Cookies, Marie biscuit provide inadequate amounts of Omega 3 in 100 calories.