Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate waferVS Almonds

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Almonds

14%

72%

14%

14 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Almonds

74%2147kcal

Energy

79.2%2298kcal

2147 kcalvs2298 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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124%121g

Fat

204%198g

121 gvs198 g

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

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190%60.7g

Saturated Fat

47%15g

60.7 gvs15 g

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

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30.8%0.49g

Omega 3

0.74%0.012g

0.49 gvs0.012 g

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

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50%8.47g

Omega 6

288%49g

8.47 gvs49 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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192%249g

Carbohydrate

65.8%85.5g

249 gvs85.5 g

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

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224%163g

Sugars

24%17.3g

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

163 gvs17.3 g

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

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0%0g

Fructose

0.6%0.44g

≤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 gvs0.44 g

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

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%0g

Glucose

%0.67g

0 gvs0.67 g

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

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%147g

Sucrose

%15.7g

147 gvs15.7 g

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

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16.7%6.35g

Fiber

131%49.6g

6.35 gvs49.6 g

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

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28.8%16g

Protein

150%84g

16 gvs84 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs 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

68%0.81mg

Thiamine

NA mgvs0.81 mg

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

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Vitamin B2

347%4.5mg

Riboflavin

NA mgvs4.5 mg

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

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Vitamin B3

89.7%14.4mg

Niacin, nicotinic acid, niacinamide

NA mgvs14.4 mg

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

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34%1.7mg

Vitamin B5

37.4%1.87mg

Pantothenic acid

1.7 mgvs1.87 mg

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

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Vitamin B6

42%0.54mg

Pyridoxine

NA mgvs0.54 mg

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

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Vitamin B7

754%226μg

Biotin

NA μgvs226 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

43.7%175μg

Folates and Folic Acid

NA μgvs175 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

678%102mg

Tocopherols and Tocotrienols

NA mgvs102 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 Almonds

43.3%433mg

Calcium

107%1068mg

433 mgvs1068 mg

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

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114%1.03mg

Copper

455%4.1mg

1.03 mgvs4.1 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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182%14.6mg

Iron

184%14.7mg

14.6 mgvs14.7 mg

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

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38.7%163mg

Magnesium

255%1072mg

163 mgvs1072 mg

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

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71%1.63mg

Manganese

376%8.65mg

1.63 mgvs8.65 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

400%180μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs180 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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81.6%572mg

Phosphorus

273%1909mg

572 mgvs1909 mg

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

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39.7%1349mg

Potassium

85.6%2909mg

1349 mgvs2909 mg

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

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Selenium

29.6%16.3μg

NA μgvs16.3 μg

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

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32.3%484mg

Sodium

0.26%3.97mg

484 mgvs3.97 mg

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

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28%3.1mg

Zinc

113%12.4mg

3.1 mgvs12.4 mg

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

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0.15%5.44g

Water

0.47%17.5g

5.44 gvs17.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate wafer vs Almonds:

Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Almonds:

Cookies, gluten-free, chocolate wafer have 122 times more Sodium than Almonds.
While Almonds contain 2.5 times more Calcium, 4 times more Copper, 6.6 times more Magnesium, 5.3 times more Manganese, 3.3 times more Phosphorus, 2.2 times more Potassium and 4 times more Zinc than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Cookies, gluten-free, chocolate wafer have 4 times more Saturated Fat, 41.3 times more Omega 3, 2.9 times more Carbohydrate and 9.4 times more Sugars than Almonds.
While Almonds contain 1.6 times more Fat, 5.8 times more Omega 6, 7.8 times more Fiber and 5.2 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Energy per 14 oz.
Both Cookies, gluten-free, chocolate wafer as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferAlmondsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate waferVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: