Comparing Nutrients in 500 calories Cookies, chocolate sandwich, with creme filling, special dietaryVS Almonds

Weight per 500 calories

Cookies, chocolate sandwich, with creme filling, special dietary

109g

Almonds

86.4g

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

Which food has more nutrients per 500 calories - Cookies, chocolate sandwich, with creme filling, special dietary or Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, chocolate sandwich, with creme filling, special dietary

41%

55%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cookies, chocolate sandwich, with creme filling, special dietaryvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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24.7%24g

Fat

44.5%43g

24 gvs43 g

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

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13.5%4.33g

Saturated Fat

10.3%3.3g

4.33 gvs3.3 g

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

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37%0.59g

Omega 3

0.16%0.003g

0.59 gvs0.003 g

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

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47%8g

Omega 6

62.6%10.6g

8 gvs10.6 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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56.7%73.8g

Carbohydrate

14.3%18.6g

73.8 gvs18.6 g

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

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29.5%21.4g

Sugars

5.2%3.76g

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

21.4 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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11.7%4.45g

Fiber

28.4%10.8g

4.45 gvs10.8 g

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

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8.7%4.9g

Protein

32.6%18.3g

4.9 gvs18.3 g

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

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Vitamins

Cookies, chocolate sandwich, with creme filling, special dietaryvs Almonds

0.12%1.1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.1 μgvs0 μg

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

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47.4%0.57mg

Vitamin B1

14.8%0.18mg

Thiamine

0.57 mgvs0.18 mg

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

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24.4%0.32mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.32 mgvs0.98 mg

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

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27%4.3mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.12 mg

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

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7.8%0.39mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.39 mgvs0.41 mg

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

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2.75%0.036mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.036 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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17%67.2μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

67.2 μgvs38 μg

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

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1.8%0.043μg

Vitamin B12

0%0μg

Cobalamin

0.043 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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12%1.78mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

1.78 mgvs22 mg

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

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4.9%5.86μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.86 μgvs0 μg

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

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Minerals

Cookies, chocolate sandwich, with creme filling, special dietaryvs Almonds

10.6%106mg

Calcium

23.2%232mg

106 mgvs232 mg

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

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26.5%0.24mg

Copper

99%0.89mg

0.24 mgvs0.89 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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64%5.1mg

Iron

40%3.2mg

5.1 mgvs3.2 mg

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

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6.7%28mg

Magnesium

55.5%233mg

28 mgvs233 mg

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

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19%0.44mg

Manganese

82%1.9mg

0.44 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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31%217mg

Phosphorus

59.3%415mg

217 mgvs415 mg

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

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9.4%320mg

Potassium

18.6%633mg

320 mgvs633 mg

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

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7.3%4μg

Selenium

6.44%3.54μg

4 μgvs3.54 μg

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

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24.7%371mg

Sodium

0.058%0.86mg

371 mgvs0.86 mg

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

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5.7%0.63mg

Zinc

24.5%2.7mg

0.63 mgvs2.7 mg

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

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0.12%4.56g

Water

0.1%3.8g

4.56 gvs3.8 g

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

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Lets compare vitamin content per 500 calories of Cookies, chocolate sandwich, with creme filling, special dietary vs Almonds:

Cookies, chocolate sandwich, with creme filling, special dietary have 3.2 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.8 times more Vitamin B9 than Almonds.
While Almonds contain 3.1 times more Vitamin B2, 3.3 times more Vitamin B6 and 12.4 times more Vitamin E than Cookies, chocolate sandwich, with creme filling, special dietary.
Both Cookies, chocolate sandwich, with creme filling, special dietary and Almonds have similar amounts of Vitamin B5 per 500 kcal.
Both Cookies, chocolate sandwich, with creme filling, special dietary as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate sandwich, with creme filling, special dietary vs Almonds:

Cookies, chocolate sandwich, with creme filling, special dietary have 1.6 times more Iron and 429.5 times more Sodium than Almonds.
While Almonds contain 2.2 times more Calcium, 3.7 times more Copper, 8.3 times more Magnesium, 4.3 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium and 4.3 times more Zinc than Cookies, chocolate sandwich, with creme filling, special dietary.
Both Cookies, chocolate sandwich, with creme filling, special dietary and Almonds have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cookies, chocolate sandwich, with creme filling, special dietary have 1.3 times more Saturated Fat, 227.7 times more Omega 3, 4 times more Carbohydrate and 5.7 times more Sugars than Almonds.
While Almonds contain 1.8 times more Fat, 1.3 times more Omega 6, 2.4 times more Fiber and 3.7 times more Protein than Cookies, chocolate sandwich, with creme filling, special dietary.
Both Cookies, chocolate sandwich, with creme filling, special dietary and Almonds have similar amounts of Energy per 500 kcal.
Both Cookies, chocolate sandwich, with creme filling, special dietary as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, chocolate sandwich, with creme filling, special dietaryVS Cookies, oatmeal, commercially prepared, special dietaryAlmondsVS Cookies, oatmeal, commercially prepared, special dietaryCookies, chocolate sandwich, with creme filling, special dietaryVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Cookies, chocolate sandwich, with creme filling, special dietaryVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, chocolate sandwich, with creme filling, special dietary or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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