Comparing Nutrients in 14 ounces AlmondsVS Cookies, coconut macaroon

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, coconut macaroon

44%

53%

14 oz ▼

Macro Nutrients

Almondsvs Cookies, coconut macaroon

79.2%2298kcal

Energy

63%1826kcal

2298 kcalvs1826 kcal

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

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204%198g

Fat

92%89.5g

198 gvs89.5 g

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

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47%15g

Saturated Fat

249%79.8g

15 gvs79.8 g

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

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0.74%0.012g

Omega 3

12%0.19g

0.012 gvs0.19 g

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

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288%49g

Omega 6

17.8%3.02g

49 gvs3.02 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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65.8%85.5g

Carbohydrate

187%243g

85.5 gvs243 g

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

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24%17.3g

Sugars

247%179g

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

17.3 gvs179 g

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

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0.6%0.44g

Fructose

≤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]

0.44 gvsNA g

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

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%0.67g

Glucose

0.67 gvsNA g

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

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%15.7g

Sucrose

15.7 gvsNA g

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

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131%49.6g

Fiber

53.3%20.2g

49.6 gvs20.2 g

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

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150%84g

Protein

21.4%12g

84 gvs12 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, coconut macaroon

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

68%0.81mg

Vitamin B1

6.6%0.079mg

Thiamine

0.81 mgvs0.079 mg

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

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347%4.5mg

Vitamin B2

18.3%0.24mg

Riboflavin

4.5 mgvs0.24 mg

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

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89.7%14.4mg

Vitamin B3

5.46%0.87mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs0.87 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

37.4%1.87mg

Vitamin B5

Pantothenic acid

1.87 mgvsNA 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

42%0.54mg

Vitamin B6

29.3%0.38mg

Pyridoxine

0.54 mgvs0.38 mg

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

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754%226μg

Vitamin B7

Biotin

226 μgvsNA μg

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

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43.7%175μg

Vitamin B9

2.98%12μg

Folates and Folic Acid

175 μgvs12 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

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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678%102mg

Vitamin E

5.03%0.75mg

Tocopherols and Tocotrienols

102 mgvs0.75 mg

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

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0%0μg

Vitamin K

3.64%4.37μg

Phytomenadione or phylloquinone

0 μgvs4.37 μg

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

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Minerals

Almondsvs Cookies, coconut macaroon

107%1068mg

Calcium

2%20mg

1068 mgvs20 mg

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

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455%4.1mg

Copper

119%1.07mg

4.1 mgvs1.07 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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184%14.7mg

Iron

40.7%3.25mg

14.7 mgvs3.25 mg

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

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255%1072mg

Magnesium

27.4%115mg

1072 mgvs115 mg

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

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376%8.65mg

Manganese

8.65 mgvsNA mg

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

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400%180μg

Molybdenum

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

180 μgvsNA μg

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

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273%1909mg

Phosphorus

38.6%270mg

1909 mgvs270 mg

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

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85.6%2909mg

Potassium

14.4%488mg

2909 mgvs488 mg

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

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29.6%16.3μg

Selenium

49%27μg

16.3 μgvs27 μg

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

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0.26%3.97mg

Sodium

63.8%957mg

3.97 mgvs957 mg

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

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113%12.4mg

Zinc

26.3%2.9mg

12.4 mgvs2.9 mg

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

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0.47%17.5g

Water

1.23%45.6g

17.5 gvs45.6 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 Almonds vs Cookies, coconut macaroon:

Almonds have 10.3 times more Vitamin B1, 19 times more Vitamin B2, 16.4 times more Vitamin B3, 1.4 times more Vitamin B6, 14.7 times more Vitamin B9 and 134.9 times more Vitamin E than Cookies, coconut macaroon.
Both Almonds as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cookies, coconut macaroon:

Almonds have 53.8 times more Calcium, 3.8 times more Copper, 4.5 times more Iron, 9.3 times more Magnesium, 7.1 times more Phosphorus, 6 times more Potassium and 4.3 times more Zinc than Cookies, coconut macaroon.
While Cookies, coconut macaroon contain 1.7 times more Selenium and 241 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

Almonds have 1.3 times more Energy, 2.2 times more Fat, 16.2 times more Omega 6, 2.5 times more Fiber and 7 times more Protein than Cookies, coconut macaroon.
While Cookies, coconut macaroon contain 5.3 times more Saturated Fat, 16 times more Omega 3, 2.8 times more Carbohydrate and 10.4 times more Sugars than Almonds.
Both Almonds as well as Cookies, coconut macaroon have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AlmondsVS Blanched AlmondsCookies, coconut macaroonVS Blanched AlmondsAlmondsVS Cookies, shortbread, reduced fatCookies, coconut macaroonVS Cookies, shortbread, reduced fat

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Cookies, coconut macaroon

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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