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

Weight per 100 calories

Cookies, gluten-free, chocolate wafer

18.5g

Blanched Almonds

17g

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 Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Blanched 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

9.18%8.9g

5.62 gvs8.9 g

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

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8.84%2.83g

Saturated Fat

2.1%0.67g

2.83 gvs0.67 g

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

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1.43%0.023g

Omega 3

0.042%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

12.3%2.1g

0.39 gvs2.1 g

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

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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

2.43%3.16g

11.6 gvs3.16 g

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

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10.5%7.58g

Sugars

1.1%0.78g

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

7.58 gvs0.78 g

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

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0%0g

Fructose

0%0g

≤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 g

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

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%0g

Glucose

%0.005g

0 gvs0.005 g

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

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%6.86g

Sucrose

%0.76g

6.86 gvs0.76 g

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

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0.78%0.3g

Fiber

4.4%1.68g

0.3 gvs1.68 g

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

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1.34%0.75g

Protein

6.48%3.63g

0.75 gvs3.63 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Blanched Almonds

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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Vitamin B1

2.7%0.032mg

Thiamine

NA mgvs0.032 mg

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

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Vitamin B2

9.27%0.12mg

Riboflavin

NA mgvs0.12 mg

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

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Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.59 mg

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

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1.6%0.079mg

Vitamin B5

1.06%0.053mg

Pantothenic acid

0.079 mgvs0.053 mg

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

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Vitamin B6

1.5%0.019mg

Pyridoxine

NA mgvs0.019 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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Vitamin B9

2.08%8.3μg

Folates and Folic Acid

NA μgvs8.3 μg

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

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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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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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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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Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

NA mgvs4.03 mg

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

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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 Blanched Almonds

2%20mg

Calcium

4%40mg

20 mgvs40 mg

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

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5.3%0.048mg

Copper

19.3%0.17mg

0.048 mgvs0.17 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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8.48%0.68mg

Iron

6.95%0.56mg

0.68 mgvs0.56 mg

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

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1.8%7.58mg

Magnesium

11%45.4mg

7.58 mgvs45.4 mg

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

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3.3%0.076mg

Manganese

13.5%0.31mg

0.076 mgvs0.31 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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3.8%26.6mg

Phosphorus

11.6%81.5mg

26.6 mgvs81.5 mg

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

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1.85%63mg

Potassium

3.3%112mg

63 mgvs112 mg

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

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Selenium

0.99%0.54μg

NA μgvs0.54 μg

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

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1.5%22.6mg

Sodium

0.21%3.22mg

22.6 mgvs3.22 mg

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

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1.3%0.14mg

Zinc

4.58%0.5mg

0.14 mgvs0.5 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 Blanched Almonds:

Cookies, gluten-free, chocolate wafer have 1.5 times more Vitamin B5 than Blanched Almonds.

Comparing minerals per 100 calories for Cookies, gluten-free, chocolate wafer vs Blanched Almonds:

Cookies, gluten-free, chocolate wafer have 1.2 times more Iron and 7 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 2 times more Calcium, 3.6 times more Copper, 6 times more Magnesium, 4.1 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium and 3.5 times more Zinc than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 100 calories:

Cookies, gluten-free, chocolate wafer have 4.2 times more Saturated Fat, 33.8 times more Omega 3, 3.7 times more Carbohydrate and 9.7 times more Sugars than Blanched Almonds.
While Blanched Almonds contain 1.6 times more Fat, 5.3 times more Omega 6, 5.7 times more Fiber and 4.8 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Blanched Almonds have similar amounts of Energy per 100 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferBlanched AlmondsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: