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

Weight per 100 calories

Blanched Almonds
17g
Cookies, gluten-free, chocolate wafer
18.5g

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

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

Macros Ratio

Protein Fat Carbs

Blanched Almonds
14%
75%
11%
Cookies, gluten-free, chocolate wafer
3%
51%
46%
100 kcal ▼

Macro Nutrients

Blanched Almondsvs Cookies, gluten-free, chocolate 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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9.18%8.9g
Fat
5.8%5.62g
8.9 gvs5.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.67g
Saturated Fat
8.84%2.83g
0.67 gvs2.83 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.042%0.001g
Omega 3
1.43%0.023g
0.001 gvs0.023 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.3%2.1g
Omega 6
2.32%0.39g
2.1 gvs0.39 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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2.43%3.16g
Carbohydrate
8.93%11.6g
3.16 gvs11.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.78g
Sugars
10.5%7.58g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.78 gvs7.58 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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%0.005g
Glucose
%0g
0.005 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.76g
Sucrose
%6.86g
0.76 gvs6.86 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.4%1.68g
Fiber
0.78%0.3g
1.68 gvs0.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.48%3.63g
Protein
1.34%0.75g
3.63 gvs0.75 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

Blanched Almondsvs Cookies, gluten-free, chocolate 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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2.7%0.032mg
Vitamin B1
NA
Thiamine
0.032 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.27%0.12mg
Vitamin B2
NA
Riboflavin
0.12 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.7%0.59mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
0.59 mgvsNA 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
1.06%0.053mg
Vitamin B5
1.6%0.079mg
Pantothenic acid
0.053 mgvs0.079 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.5%0.019mg
Vitamin B6
NA
Pyridoxine
0.019 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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2.08%8.3μg
Vitamin B9
NA
Folates and Folic Acid
8.3 μgvsNA 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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27%4.03mg
Vitamin E
NA
Tocopherols and Tocotrienols
4.03 mgvsNA 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

Blanched Almondsvs Cookies, gluten-free, chocolate wafer
4%40mg
Calcium
2%20mg
40 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg
Copper
5.3%0.048mg
0.17 mgvs0.048 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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6.95%0.56mg
Iron
8.48%0.68mg
0.56 mgvs0.68 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.4mg
Magnesium
1.8%7.58mg
45.4 mgvs7.58 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.5%0.31mg
Manganese
3.3%0.076mg
0.31 mgvs0.076 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
11.6%81.5mg
Phosphorus
3.8%26.6mg
81.5 mgvs26.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.3%112mg
Potassium
1.85%63mg
112 mgvs63 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.99%0.54μg
Selenium
NA
0.54 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.21%3.22mg
Sodium
1.5%22.6mg
3.22 mgvs22.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
4.58%0.5mg
Zinc
1.3%0.14mg
0.5 mgvs0.14 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
0.007%0.25g
0.76 gvs0.25 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 Blanched Almonds vs Cookies, gluten-free, chocolate wafer:
Comparing minerals per 100 calories for Blanched Almonds vs Cookies, gluten-free, chocolate wafer:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Blanched AlmondsVS Roasted AlmondsCookies, gluten-free, chocolate waferVS Roasted AlmondsBlanched AlmondsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer
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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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