Comparing Nutrients in 14 ounces Cookies, sugar wafer, with creme filling, sugar freeVS Almonds

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, with creme filling, sugar free

48%

49%

Almonds

14%

72%

14%

14 oz ▼

Macro Nutrients

Cookies, sugar wafer, with creme filling, sugar freevs Almonds

72.7%2108kcal

Energy

79.2%2298kcal

2108 kcalvs2298 kcal

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

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117%113g

Fat

204%198g

113 gvs198 g

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

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52.8%17g

Saturated Fat

47%15g

17 gvs15 g

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

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184%2.95g

Omega 3

0.74%0.012g

2.95 gvs0.012 g

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

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234%39.7g

Omega 6

288%49g

39.7 gvs49 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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202%263g

Carbohydrate

65.8%85.5g

263 gvs85.5 g

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

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0%0g

Sugars

24%17.3g

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

0 gvs17.3 g

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

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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]

NA gvs0.44 g

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

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Glucose

%0.67g

NA gvs0.67 g

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

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Sucrose

%15.7g

NA gvs15.7 g

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

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149%56.8g

Fiber

131%49.6g

56.8 gvs49.6 g

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

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25.3%14g

Protein

150%84g

14 gvs84 g

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

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Vitamins

Cookies, sugar wafer, with creme filling, sugar freevs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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79.4%0.95mg

Vitamin B1

68%0.81mg

Thiamine

0.95 mgvs0.81 mg

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

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45.8%0.6mg

Vitamin B2

347%4.5mg

Riboflavin

0.6 mgvs4.5 mg

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

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44.7%7.14mg

Vitamin B3

89.7%14.4mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs14.4 mg

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

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7.78%0.39mg

Vitamin B5

37.4%1.87mg

Pantothenic acid

0.39 mgvs1.87 mg

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

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2.75%0.036mg

Vitamin B6

42%0.54mg

Pyridoxine

0.036 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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41.7%167μg

Vitamin B9

43.7%175μg

Folates and Folic Acid

167 μgvs175 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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81.5%12.2mg

Vitamin E

678%102mg

Tocopherols and Tocotrienols

12.2 mgvs102 mg

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

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8.6%10.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

10.3 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, sugar wafer, with creme filling, sugar freevs Almonds

0%0mg

Calcium

107%1068mg

0 mgvs1068 mg

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

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16.8%0.15mg

Copper

455%4.1mg

0.15 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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64%5.1mg

Iron

184%14.7mg

5.1 mgvs14.7 mg

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

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6.6%27.8mg

Magnesium

255%1072mg

27.8 mgvs1072 mg

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

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44%1mg

Manganese

376%8.65mg

1 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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22.7%159mg

Phosphorus

273%1909mg

159 mgvs1909 mg

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

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6.65%226mg

Potassium

85.6%2909mg

226 mgvs2909 mg

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

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45.5%25μg

Selenium

29.6%16.3μg

25 μgvs16.3 μg

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

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18.8%282mg

Sodium

0.26%3.97mg

282 mgvs3.97 mg

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

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7.2%0.79mg

Zinc

113%12.4mg

0.79 mgvs12.4 mg

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

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0.075%2.78g

Water

0.47%17.5g

2.78 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, sugar wafer, with creme filling, sugar free vs Almonds:

Cookies, sugar wafer, with creme filling, sugar free have more Vitamin K than Almonds.
While Almonds contain 7.6 times more Vitamin B2, 2 times more Vitamin B3, 4.8 times more Vitamin B5, 15.2 times more Vitamin B6 and 8.3 times more Vitamin E than Cookies, sugar wafer, with creme filling, sugar free.
Both Cookies, sugar wafer, with creme filling, sugar free and Almonds have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
Both Cookies, sugar wafer, with creme filling, sugar free as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Almonds:

Cookies, sugar wafer, with creme filling, sugar free have 1.5 times more Selenium and 71 times more Sodium than Almonds.
While Almonds contain more Calcium, 27.1 times more Copper, 2.9 times more Iron, 38.6 times more Magnesium, 8.6 times more Manganese, 12 times more Phosphorus, 12.9 times more Potassium and 15.6 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.

Comparison of macro-nutrients per 14 ounces:

Cookies, sugar wafer, with creme filling, sugar free have 247.7 times more Omega 3 and 3.1 times more Carbohydrate than Almonds.
While Almonds contain 1.7 times more Fat, more Sugars and 5.9 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
Both Cookies, sugar wafer, with creme filling, sugar free and Almonds have similar amounts of Energy, Saturated Fat, Omega 6 and Fiber per 14 oz.
Both Cookies, sugar wafer, with creme filling, sugar free as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Cookies, sugar wafer, with creme filling, sugar freeVS Cookies, sugar wafers with creme filling, regularAlmondsVS Cookies, sugar wafers with creme filling, regularCookies, sugar wafer, with creme filling, sugar freeVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 14 ounces Cookies, sugar wafer, with creme filling, sugar freeVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: