Comparing Nutrients in 300 calories AlmondsVS Cookies, shortbread, reduced fat

Weight per 300 calories

Almonds

51.8g

Cookies, shortbread, reduced fat

66.5g

Almonds have 1.3 times more energy per 100g than Cookies, shortbread, reduced fat. It has very high energy density when compared to other foods. Cookies, shortbread, reduced fat having very high energy density.

Which food has more nutrients per 300 calories - Almonds or Cookies, shortbread, reduced fat?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, shortbread, reduced fat

28%

67%

300 kcal ▼

Macro Nutrients

Almondsvs Cookies, shortbread, reduced fat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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26.7%26g

Fat

9.6%9.3g

26 gvs9.3 g

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

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6.16%1.97g

Saturated Fat

9.76%3.12g

1.97 gvs3.12 g

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

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0.097%0.002g

Omega 3

6.94%0.11g

0.002 gvs0.11 g

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

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37.6%6.4g

Omega 6

20.8%3.53g

6.4 gvs3.53 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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8.6%11g

Carbohydrate

39%50.5g

11 gvs50.5 g

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

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3.1%2.25g

Sugars

20%14.4g

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

2.25 gvs14.4 g

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

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0.079%0.057g

Fructose

0.28%0.2g

≤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]

0.057 gvs0.2 g

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

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%0.088g

Glucose

%0.24g

0.088 gvs0.24 g

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

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%2.05g

Sucrose

%14g

2.05 gvs14 g

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

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17%6.48g

Fiber

2.28%0.86g

6.48 gvs0.86 g

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

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19.6%11g

Protein

6.38%3.57g

11 gvs3.57 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Cookies, shortbread, reduced fat

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 .

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8.85%0.11mg

Vitamin B1

19.6%0.23mg

Thiamine

0.11 mgvs0.23 mg

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

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45.4%0.59mg

Vitamin B2

16%0.21mg

Riboflavin

0.59 mgvs0.21 mg

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

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11.7%1.87mg

Vitamin B3

13.6%2.18mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs2.18 mg

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

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4.9%0.24mg

Vitamin B5

4.27%0.21mg

Pantothenic acid

0.24 mgvs0.21 mg

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

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5.46%0.071mg

Vitamin B6

3.63%0.047mg

Pyridoxine

0.071 mgvs0.047 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

22.8 μgvs54 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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88.5%13.3mg

Vitamin E

11%1.62mg

Tocopherols and Tocotrienols

13.3 mgvs1.62 mg

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

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0%0μg

Vitamin K

1.94%2.33μg

Phytomenadione or phylloquinone

0 μgvs2.33 μg

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

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Minerals

Almondsvs Cookies, shortbread, reduced fat

14%139mg

Calcium

0.86%8.65mg

139 mgvs8.65 mg

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

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59.4%0.53mg

Copper

6.65%0.06mg

0.53 mgvs0.06 mg

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

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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 .

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24%1.92mg

Iron

24.8%2mg

1.92 mgvs2 mg

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

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33.3%140mg

Magnesium

2.2%9.3mg

140 mgvs9.3 mg

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

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49%1.13mg

Manganese

11.4%0.26mg

1.13 mgvs0.26 mg

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

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52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

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35.6%249mg

Phosphorus

6.27%44mg

249 mgvs44 mg

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

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11%380mg

Potassium

1.72%58.5mg

380 mgvs58.5 mg

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

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3.86%2.12μg

Selenium

7.5%4.12μg

2.12 μgvs4.12 μg

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

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0.035%0.52mg

Sodium

25.3%380mg

0.52 mgvs380 mg

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

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14.7%1.6mg

Zinc

2.96%0.33mg

1.6 mgvs0.33 mg

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

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0.062%2.3g

Water

0.065%2.4g

2.3 gvs2.4 g

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

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Lets compare vitamin content per 300 calories of Almonds vs Cookies, shortbread, reduced fat:

Almonds have 2.8 times more Vitamin B2, 1.5 times more Vitamin B6 and 8.2 times more Vitamin E than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 2.2 times more Vitamin B1 and 2.4 times more Vitamin B9 than Almonds.
Both Almonds and Cookies, shortbread, reduced fat have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
Both Almonds as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cookies, shortbread, reduced fat:

Almonds have 16.1 times more Calcium, 8.9 times more Copper, 15 times more Magnesium, 4.3 times more Manganese, 5.7 times more Phosphorus, 6.5 times more Potassium and 5 times more Zinc than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.9 times more Selenium and 733.1 times more Sodium than Almonds.
Both Almonds and Cookies, shortbread, reduced fat have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 2.8 times more Fat, 1.8 times more Omega 6, 7.5 times more Fiber and 3.1 times more Protein than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.6 times more Saturated Fat, 71.5 times more Omega 3, 4.5 times more Carbohydrate and 6.4 times more Sugars than Almonds.
Both Almonds and Cookies, shortbread, reduced fat have similar amounts of Energy per 300 kcal.
Both Almonds as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCookies, shortbread, reduced fatVS Blanched AlmondsAlmondsVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Cookies, shortbread, reduced fat

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Cookies, shortbread, reduced fat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: