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Comparing Nutrients in 100 calories Cookies, gluten-free, chocolate waferVS Almonds

Weight per 100 calories

Cookies, gluten-free, chocolate wafer
18.5g
Almonds
17.3g

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

Which food has more nutrients per 100 calories - Cookies, gluten-free, chocolate wafer or Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer
3%
51%
46%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs 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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5.8%5.62g
Fat
8.9%8.62g
5.62 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.84%2.83g
Saturated Fat
2.05%0.66g
2.83 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.43%0.023g
Omega 3
0.032%0.001g
0.023 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.32%0.39g
Omega 6
12.5%2.13g
0.39 gvs2.13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.93%11.6g
Carbohydrate
2.86%3.72g
11.6 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.5%7.58g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.58 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0.026%0.019g
≤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 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%0.029g
0 gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.86g
Sucrose
%0.68g
6.86 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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0.78%0.3g
Fiber
5.7%2.16g
0.3 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.34%0.75g
Protein
6.52%3.65g
0.75 gvs3.65 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

Cookies, gluten-free, chocolate wafervs Almonds
NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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NA
Vitamin B1
2.95%0.035mg
Thiamine
NA mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
15%0.2mg
Riboflavin
NA mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
NA mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.6%0.079mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.079 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
1.82%0.024mg
Pyridoxine
NA mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
NA μgvs7.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
0%0mg
Ascorbic acid
NA mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
NA mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, gluten-free, chocolate wafervs Almonds
2%20mg
Calcium
4.65%46.5mg
20 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.3%0.048mg
Copper
19.8%0.18mg
0.048 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper
NA
Fluoride
NA
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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8.48%0.68mg
Iron
8%0.64mg
0.68 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.8%7.58mg
Magnesium
11%46.6mg
7.58 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.3%0.076mg
Manganese
16.4%0.38mg
0.076 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese
NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.8%26.6mg
Phosphorus
12%83mg
26.6 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.85%63mg
Potassium
3.72%127mg
63 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
1.3%0.71μg
NA μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.5%22.6mg
Sodium
0.012%0.17mg
22.6 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.3%0.14mg
Zinc
4.9%0.54mg
0.14 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.007%0.25g
Water
0.021%0.76g
0.25 gvs0.76 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, gluten-free, chocolate wafer vs Almonds:
Comparing minerals per 100 calories for Cookies, gluten-free, chocolate wafer vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferAlmondsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Blanched AlmondsAlmondsVS Blanched Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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