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

Weight per 100 calories

Cookies, gluten-free, lemon wafer

19.4g

Roasted Almonds

16.7g

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, lemon wafer or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, lemon wafer

42%

58%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Cookies, gluten-free, lemon wafervs 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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4.84%4.7g

Fat

9.06%8.8g

4.7 gvs8.8 g

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

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6.37%2.04g

Saturated Fat

2.14%0.68g

2.04 gvs0.68 g

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

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1.2%0.019g

Omega 3

0.1%0.002g

0.019 gvs0.002 g

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

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2.92%0.5g

Omega 6

12.7%2.16g

0.5 gvs2.16 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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11%14.4g

Carbohydrate

2.7%3.5g

14.4 gvs3.5 g

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

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11.3%8.2g

Sugars

1.12%0.81g

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

8.2 gvs0.81 g

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

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0%0g

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]

0 gvs0.002 g

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

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%0g

Glucose

%0.002g

0 gvs0.002 g

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

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%8.2g

Sucrose

%0.79g

8.2 gvs0.79 g

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

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0%0g

Fiber

4.8%1.82g

0 gvs1.82 g

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

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0%0g

Protein

6.26%3.5g

0 gvs3.5 g

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

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Vitamins

Cookies, gluten-free, lemon wafervs Roasted 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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0.73%0.009mg

Vitamin B1

1.07%0.013mg

Thiamine

0.009 mgvs0.013 mg

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

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1.1%0.014mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.014 mgvs0.2 mg

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

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0.079%0.013mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

0.013 mgvs0.61 mg

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

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0%0mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0 mgvs0.054 mg

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

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0%0mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0 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%0μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

0 μgvs9.2 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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4.04%0.61mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.61 mgvs4 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, lemon wafervs Roasted Almonds

0.17%1.75mg

Calcium

4.5%45mg

1.75 mgvs45 mg

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

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0%0mg

Copper

20.4%0.18mg

0 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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0.44%0.035mg

Iron

7.8%0.62mg

0.035 mgvs0.62 mg

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

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0.14%0.58mg

Magnesium

11%46.7mg

0.58 mgvs46.7 mg

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

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0.16%0.004mg

Manganese

16.2%0.37mg

0.004 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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1.1%7.57mg

Phosphorus

11.3%78.8mg

7.57 mgvs78.8 mg

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

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0.21%7mg

Potassium

3.5%119mg

7 mgvs119 mg

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

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0%0μg

Selenium

0.61%0.33μg

0 μgvs0.33 μg

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

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1.44%21.6mg

Sodium

0.033%0.5mg

21.6 mgvs0.5 mg

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

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0.053%0.006mg

Zinc

5.03%0.55mg

0.006 mgvs0.55 mg

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

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0.006%0.22g

Water

0.011%0.4g

0.22 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, gluten-free, lemon wafer vs Roasted Almonds:

Dry Roasted Almonds contain 1.5 times more Vitamin B1, 13.9 times more Vitamin B2, 48.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 6.6 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 100 calories for Cookies, gluten-free, lemon wafer vs Roasted Almonds:

Cookies, gluten-free, lemon wafer have 43 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 25.6 times more Calcium, more Copper, 17.8 times more Iron, 80.1 times more Magnesium, 101.2 times more Manganese, 10.4 times more Phosphorus, 17.1 times more Potassium and 95 times more Zinc than Cookies, gluten-free, lemon wafer.
Both Cookies, gluten-free, lemon wafer as well as Dry Roasted Almonds have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cookies, gluten-free, lemon wafer have 3 times more Saturated Fat, 11.4 times more Omega 3, 4.1 times more Carbohydrate and 10.1 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.9 times more Fat, 4.4 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
Both Cookies, gluten-free, lemon wafer and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
Both Cookies, gluten-free, lemon wafer as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme fillingRoasted AlmondsVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: