Comparing Nutrients in 300 calories Cookie, chocolate, with icing or coatingVS Almonds

Weight per 300 calories

Cookie, chocolate, with icing or coating

59.2g

Almonds

51.8g

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

Which food has more nutrients per 300 calories - Cookie, chocolate, with icing or coating or Almonds?

Macros Ratio

Protein Fat Carbs

Cookie, chocolate, with icing or coating

43%

53%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Cookie, chocolate, with icing or coatingvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy

14.8%14.3g

Fat

26.7%26g

14.3 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat

30.5%9.76g

Saturated Fat

6.16%1.97g

9.76 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat

7.88%0.13g

Omega 3

0.097%0.002g

0.13 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3

11.8%2g

Omega 6

37.6%6.4g

2 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

31%40g

Carbohydrate

8.6%11g

40 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate

26%19g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

19 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars

Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose

Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose

Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose

3.6%1.36g

Fiber

17%6.48g

1.36 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber

4.75%2.66g

Protein

19.6%11g

2.66 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cookie, chocolate, with icing or coatingvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

14.3%0.17mg

Vitamin B1

8.85%0.11mg

Thiamine

0.17 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

8.65%0.11mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.11 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

9.25%1.48mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.48 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.05%0.014mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.014 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6

Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

8.58%34.3μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

34.3 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9

0.49%0.012μg

Vitamin B12

0%0μg

Cobalamin

0.012 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

11%1.65mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

1.65 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E

3.4%4.1μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.1 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

Cookie, chocolate, with icing or coatingvs Almonds

0.89%8.88mg

Calcium

14%139mg

8.88 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium

17.6%0.16mg

Copper

59.4%0.53mg

0.16 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Baked Products rich in Fluoride

22%1.78mg

Iron

24%1.92mg

1.78 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron

3.52%14.8mg

Magnesium

33.3%140mg

14.8 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium

Manganese

49%1.13mg

NA mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum

6.34%44.4mg

Phosphorus

35.6%249mg

44.4 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus

1.65%56.2mg

Potassium

11%380mg

56.2 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium

12.7%7μg

Selenium

3.86%2.12μg

7 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium

15%225mg

Sodium

0.035%0.52mg

225 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium

1.6%0.18mg

Zinc

14.7%1.6mg

0.18 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc

0.032%1.2g

Water

0.062%2.3g

1.2 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 300 calories of Cookie, chocolate, with icing or coating vs Almonds:

Cookie, chocolate, with icing or coating has 1.6 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 5.2 times more Vitamin B2, 1.3 times more Vitamin B3, 5.2 times more Vitamin B6 and 8 times more Vitamin E than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookie, chocolate, with icing or coating vs Almonds:

Cookie, chocolate, with icing or coating has 3.3 times more Selenium and 434 times more Sodium than Almonds.
While Almonds contain 15.7 times more Calcium, 3.4 times more Copper, 9.5 times more Magnesium, 5.6 times more Phosphorus, 6.8 times more Potassium and 9.1 times more Zinc than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookie, chocolate, with icing or coating has 5 times more Saturated Fat, 81.1 times more Omega 3, 3.6 times more Carbohydrate and 8.4 times more Sugars than Almonds.
While Almonds contain 1.8 times more Fat, 3.2 times more Omega 6, 4.8 times more Fiber and 4.1 times more Protein than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Almonds have similar amounts of Energy per 300 kcal.
Both Cookie, chocolate, with icing or coating as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookie, chocolate, with icing or coatingVS Tortillas, ready-to-bake or -fry, whole wheatAlmondsVS Tortillas, ready-to-bake or -fry, whole wheatCookie, chocolate, with icing or coatingVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Cookie, chocolate, with icing or coatingVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookie, chocolate, with icing or coating or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: