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

Weight per 100 calories

Blanched Almonds

17g

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 - Blanched Almonds or Cookies, gluten-free, lemon wafer?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cookies, gluten-free, lemon wafer

42%

58%

100 kcal ▼

Macro Nutrients

Blanched 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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9.18%8.9g

Fat

4.84%4.7g

8.9 gvs4.7 g

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

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2.1%0.67g

Saturated Fat

6.37%2.04g

0.67 gvs2.04 g

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

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0.042%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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12.3%2.1g

Omega 6

2.92%0.5g

2.1 gvs0.5 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.43%3.16g

Carbohydrate

11%14.4g

3.16 gvs14.4 g

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

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1.1%0.78g

Sugars

11.3%8.2g

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

0.78 gvs8.2 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

%8.2g

0.76 gvs8.2 g

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

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4.4%1.68g

Fiber

0%0g

1.68 gvs0 g

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

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6.48%3.63g

Protein

0%0g

3.63 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

Blanched Almondsvs Cookies, gluten-free, lemon wafer

0%0μg

Vitamin A

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

0.73%0.009mg

Thiamine

0.032 mgvs0.009 mg

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

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9.27%0.12mg

Vitamin B2

1.1%0.014mg

Riboflavin

0.12 mgvs0.014 mg

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

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3.7%0.59mg

Vitamin B3

0.079%0.013mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs0.013 mg

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

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1.06%0.053mg

Vitamin B5

0%0mg

Pantothenic acid

0.053 mgvs0 mg

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

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1.5%0.019mg

Vitamin B6

0%0mg

Pyridoxine

0.019 mgvs0 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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2.08%8.3μg

Vitamin B9

0%0μg

Folates and Folic Acid

8.3 μgvs0 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

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

4.04%0.61mg

Tocopherols and Tocotrienols

4.03 mgvs0.61 mg

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

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0%0μg

Vitamin K

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, lemon wafer

4%40mg

Calcium

0.17%1.75mg

40 mgvs1.75 mg

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

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19.3%0.17mg

Copper

0%0mg

0.17 mgvs0 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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6.95%0.56mg

Iron

0.44%0.035mg

0.56 mgvs0.035 mg

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

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11%45.4mg

Magnesium

0.14%0.58mg

45.4 mgvs0.58 mg

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

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13.5%0.31mg

Manganese

0.16%0.004mg

0.31 mgvs0.004 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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11.6%81.5mg

Phosphorus

1.1%7.57mg

81.5 mgvs7.57 mg

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

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3.3%112mg

Potassium

0.21%7mg

112 mgvs7 mg

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

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0.99%0.54μg

Selenium

0%0μg

0.54 μgvs0 μg

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

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0.21%3.22mg

Sodium

1.44%21.6mg

3.22 mgvs21.6 mg

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

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4.58%0.5mg

Zinc

0.053%0.006mg

0.5 mgvs0.006 mg

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

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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 Blanched Almonds vs Cookies, gluten-free, lemon wafer:

Blanched Almonds have 3.7 times more Vitamin B1, 8.4 times more Vitamin B2, 47 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 Blanched Almonds vs Cookies, gluten-free, lemon wafer:

Blanched Almonds have 22.9 times more Calcium, more Copper, 15.9 times more Iron, 78 times more Magnesium, 84.3 times more Manganese, 10.8 times more Phosphorus, 16 times more Potassium and 86.4 times more Zinc than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 6.7 times more Sodium than Blanched Almonds.
Both Blanched Almonds as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Blanched Almonds have 1.9 times more Fat, 4.2 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 3 times more Saturated Fat, 28.1 times more Omega 3, 4.6 times more Carbohydrate and 10.5 times more Sugars than Blanched Almonds.
Both Blanched Almonds and Cookies, gluten-free, lemon wafer have similar amounts of Energy per 100 kcal.
Both Blanched Almonds as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: