Comparing Nutrients in 100 calories Cookies, coconut macaroonVS Roasted Almonds

Weight per 100 calories

Cookies, coconut macaroon

21.7g

Roasted Almonds

16.7g

Dry Roasted Almonds have 1.3 times more energy per unit of mass than Cookies, coconut macaroon, which is very high in comparison to other foods. Cookies, coconut macaroon having very high energy density.

Which food has more nutrients per 100 calories - Cookies, coconut macaroon or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon

44%

53%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cookies, coconut macaroonvs Roasted Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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5.05%4.9g

Fat

9.06%8.8g

4.9 gvs8.8 g

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

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13.7%4.37g

Saturated Fat

2.14%0.68g

4.37 gvs0.68 g

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

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0.65%0.01g

Omega 3

0.1%0.002g

0.01 gvs0.002 g

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

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0.97%0.17g

Omega 6

12.7%2.16g

0.17 gvs2.16 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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10.2%13.3g

Carbohydrate

2.7%3.5g

13.3 gvs3.5 g

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

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13.5%9.8g

Sugars

1.12%0.81g

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

9.8 gvs0.81 g

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

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Fructose

0.002%0.002g

≤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 gvs0.002 g

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

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Glucose

%0.002g

NA gvs0.002 g

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

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Sucrose

%0.79g

NA gvs0.79 g

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

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2.9%1.1g

Fiber

4.8%1.82g

1.1 gvs1.82 g

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

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1.17%0.66g

Protein

6.26%3.5g

0.66 gvs3.5 g

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

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Vitamins

Cookies, coconut macaroonvs Roasted 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 .

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0.36%0.004mg

Vitamin B1

1.07%0.013mg

Thiamine

0.004 mgvs0.013 mg

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

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1%0.013mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.013 mgvs0.2 mg

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

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0.3%0.048mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

0.048 mgvs0.61 mg

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

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Vitamin B5

1.07%0.054mg

Pantothenic acid

NA mgvs0.054 mg

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

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1.6%0.021mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.021 mgvs0.023 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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0.16%0.65μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

0.65 μgvs9.2 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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0.28%0.041mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.041 mgvs4 mg

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

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0.2%0.24μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.24 μgvs0 μg

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

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Minerals

Cookies, coconut macaroonvs Roasted Almonds

0.11%1.1mg

Calcium

4.5%45mg

1.1 mgvs45 mg

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

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6.5%0.058mg

Copper

20.4%0.18mg

0.058 mgvs0.18 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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2.23%0.18mg

Iron

7.8%0.62mg

0.18 mgvs0.62 mg

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

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1.5%6.3mg

Magnesium

11%46.7mg

6.3 mgvs46.7 mg

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

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Manganese

16.2%0.37mg

NA mgvs0.37 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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2.1%14.8mg

Phosphorus

11.3%78.8mg

14.8 mgvs78.8 mg

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

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0.79%26.7mg

Potassium

3.5%119mg

26.7 mgvs119 mg

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

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2.7%1.48μg

Selenium

0.61%0.33μg

1.48 μgvs0.33 μg

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

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3.5%52.4mg

Sodium

0.033%0.5mg

52.4 mgvs0.5 mg

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

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1.44%0.16mg

Zinc

5.03%0.55mg

0.16 mgvs0.55 mg

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

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0.068%2.5g

Water

0.011%0.4g

2.5 gvs0.4 g

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

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Lets compare vitamin content per 100 calories of Cookies, coconut macaroon vs Roasted Almonds:

Dry Roasted Almonds contain 3 times more Vitamin B1, 15.3 times more Vitamin B2, 12.7 times more Vitamin B3, 14.1 times more Vitamin B9 and 96.8 times more Vitamin E than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Dry Roasted Almonds have similar amounts of Vitamin B6 per 100 kcal.
Both Cookies, coconut macaroon as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cookies, coconut macaroon vs Roasted Almonds:

Cookies, coconut macaroon have 4.4 times more Selenium and 104.4 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 41.2 times more Calcium, 3.1 times more Copper, 3.5 times more Iron, 7.4 times more Magnesium, 5.3 times more Phosphorus, 4.5 times more Potassium and 3.5 times more Zinc than Cookies, coconut macaroon.

Comparison of macro-nutrients per 100 calories:

Cookies, coconut macaroon have 6.4 times more Saturated Fat, 3.8 times more Carbohydrate and 12.1 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.8 times more Fat, 13.1 times more Omega 6, 1.6 times more Fiber and 5.3 times more Protein than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
Both Cookies, coconut macaroon as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, coconut macaroonVS Cookies, shortbread, reduced fatRoasted AlmondsVS Cookies, shortbread, reduced fatCookies, coconut macaroonVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Cookies, coconut macaroonVS Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, coconut macaroon or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: