Comparing Nutrients in 14 ounces AlmondsVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, gluten-free, chocolate wafer

51%

46%

14 oz ▼

Macro Nutrients

Almondsvs Cookies, gluten-free, chocolate wafer

79.2%2298kcal

Energy

74%2147kcal

2298 kcalvs2147 kcal

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

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204%198g

Fat

124%121g

198 gvs121 g

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

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47%15g

Saturated Fat

190%60.7g

15 gvs60.7 g

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

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0.74%0.012g

Omega 3

30.8%0.49g

0.012 gvs0.49 g

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

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288%49g

Omega 6

50%8.47g

49 gvs8.47 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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65.8%85.5g

Carbohydrate

192%249g

85.5 gvs249 g

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

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24%17.3g

Sugars

224%163g

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

17.3 gvs163 g

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

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0.6%0.44g

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]

0.44 gvs0 g

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

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%0.67g

Glucose

%0g

0.67 gvs0 g

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

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%15.7g

Sucrose

%147g

15.7 gvs147 g

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

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131%49.6g

Fiber

16.7%6.35g

49.6 gvs6.35 g

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

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150%84g

Protein

28.8%16g

84 gvs16 g

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

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Vitamins

Almondsvs Cookies, gluten-free, chocolate 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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68%0.81mg

Vitamin B1

Thiamine

0.81 mgvsNA mg

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

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347%4.5mg

Vitamin B2

Riboflavin

4.5 mgvsNA mg

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

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89.7%14.4mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

14.4 mgvsNA mg

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

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37.4%1.87mg

Vitamin B5

34%1.7mg

Pantothenic acid

1.87 mgvs1.7 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

Pyridoxine

0.54 mgvsNA 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

Folates and Folic Acid

175 μgvsNA 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 .

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

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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678%102mg

Vitamin E

Tocopherols and Tocotrienols

102 mgvsNA 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

Almondsvs Cookies, gluten-free, chocolate wafer

107%1068mg

Calcium

43.3%433mg

1068 mgvs433 mg

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

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455%4.1mg

Copper

114%1.03mg

4.1 mgvs1.03 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

182%14.6mg

14.7 mgvs14.6 mg

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

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255%1072mg

Magnesium

38.7%163mg

1072 mgvs163 mg

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

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376%8.65mg

Manganese

71%1.63mg

8.65 mgvs1.63 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

81.6%572mg

1909 mgvs572 mg

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

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85.6%2909mg

Potassium

39.7%1349mg

2909 mgvs1349 mg

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

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29.6%16.3μg

Selenium

16.3 μgvsNA μg

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

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0.26%3.97mg

Sodium

32.3%484mg

3.97 mgvs484 mg

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

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113%12.4mg

Zinc

28%3.1mg

12.4 mgvs3.1 mg

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

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0.47%17.5g

Water

0.15%5.44g

17.5 gvs5.44 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, gluten-free, chocolate wafer:

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

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

Almonds have 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.
While Cookies, gluten-free, chocolate wafer contain 122 times more Sodium than Almonds.
Both Almonds and Cookies, gluten-free, chocolate wafer have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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

Compare more foods per 14 oz:

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

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: