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Comparing Nutrients in 100 calories AlmondsVS Cookies, gluten-free, lemon wafer

Weight per 100 calories

Almonds
17.3g
Cookies, gluten-free, lemon wafer
19.4g

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

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

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cookies, gluten-free, lemon wafer
0%
42%
58%
100 kcal ▼

Macro Nutrients

Almondsvs Cookies, gluten-free, lemon wafer
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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8.9%8.62g
Fat
4.84%4.7g
8.62 gvs4.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.05%0.66g
Saturated Fat
6.37%2.04g
0.66 gvs2.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.032%0.001g
Omega 3
1.2%0.019g
0.001 gvs0.019 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.5%2.13g
Omega 6
2.92%0.5g
2.13 gvs0.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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2.86%3.72g
Carbohydrate
11%14.4g
3.72 gvs14.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.04%0.75g
Sugars
11.3%8.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.75 gvs8.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.026%0.019g
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]
0.019 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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%0.68g
Sucrose
%8.2g
0.68 gvs8.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
5.7%2.16g
Fiber
0%0g
2.16 gvs0 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
6.52%3.65g
Protein
0%0g
3.65 gvs0 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Cookies, gluten-free, lemon wafer
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.95%0.035mg
Vitamin B1
0.73%0.009mg
Thiamine
0.035 mgvs0.009 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.2mg
Vitamin B2
1.1%0.014mg
Riboflavin
0.2 mgvs0.014 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.9%0.62mg
Vitamin B3
0.079%0.013mg
Niacin, nicotinic acid, niacinamide
0.62 mgvs0.013 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.63%0.081mg
Vitamin B5
0%0mg
Pantothenic acid
0.081 mgvs0 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
1.82%0.024mg
Vitamin B6
0%0mg
Pyridoxine
0.024 mgvs0 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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1.9%7.6μg
Vitamin B9
0%0μg
Folates and Folic Acid
7.6 μgvs0 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
NA
Ascorbic acid
0 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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29.5%4.43mg
Vitamin E
4.04%0.61mg
Tocopherols and Tocotrienols
4.43 mgvs0.61 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Almondsvs Cookies, gluten-free, lemon wafer
4.65%46.5mg
Calcium
0.17%1.75mg
46.5 mgvs1.75 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
19.8%0.18mg
Copper
0%0mg
0.18 mgvs0 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds 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%0.64mg
Iron
0.44%0.035mg
0.64 mgvs0.035 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46.6mg
Magnesium
0.14%0.58mg
46.6 mgvs0.58 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
16.4%0.38mg
Manganese
0.16%0.004mg
0.38 mgvs0.004 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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

Find Nuts and Seeds rich in Molybdenum
12%83mg
Phosphorus
1.1%7.57mg
83 mgvs7.57 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
3.72%127mg
Potassium
0.21%7mg
127 mgvs7 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
1.3%0.71μg
Selenium
0%0μg
0.71 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.012%0.17mg
Sodium
1.44%21.6mg
0.17 mgvs21.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
4.9%0.54mg
Zinc
0.053%0.006mg
0.54 mgvs0.006 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.021%0.76g
Water
0.006%0.22g
0.76 gvs0.22 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 Almonds vs Cookies, gluten-free, lemon wafer:
Comparing minerals per 100 calories for Almonds vs Cookies, gluten-free, lemon wafer:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsCookies, gluten-free, lemon waferVS Blanched AlmondsAlmondsVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme filling
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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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