Comparing Nutrients in 14 ounces AlmondsVS Cookies, shortbread, reduced fat

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, shortbread, reduced fat

28%

67%

14 oz ▼

Macro Nutrients

Almondsvs Cookies, shortbread, reduced fat

79.2%2298kcal

Energy

61.7%1790kcal

2298 kcalvs1790 kcal

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

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204%198g

Fat

57.3%55.6g

198 gvs55.6 g

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

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47%15g

Saturated Fat

58.2%18.6g

15 gvs18.6 g

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

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0.74%0.012g

Omega 3

41.4%0.66g

0.012 gvs0.66 g

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

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288%49g

Omega 6

124%21g

49 gvs21 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

232%302g

85.5 gvs302 g

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

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24%17.3g

Sugars

119%86g

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

17.3 gvs86 g

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

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0.6%0.44g

Fructose

1.64%1.2g

≤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 gvs1.2 g

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

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%0.67g

Glucose

%1.43g

0.67 gvs1.43 g

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

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%15.7g

Sucrose

%83.3g

15.7 gvs83.3 g

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

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131%49.6g

Fiber

13.6%5.16g

49.6 gvs5.16 g

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

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150%84g

Protein

38%21.3g

84 gvs21.3 g

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

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Vitamins

Almondsvs Cookies, shortbread, reduced fat

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

117%1.4mg

Thiamine

0.81 mgvs1.4 mg

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

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347%4.5mg

Vitamin B2

96%1.25mg

Riboflavin

4.5 mgvs1.25 mg

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

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89.7%14.4mg

Vitamin B3

81.2%13mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs13 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

25.5%1.27mg

Pantothenic acid

1.87 mgvs1.27 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

21.7%0.28mg

Pyridoxine

0.54 mgvs0.28 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

80.4%321μg

Folates and Folic Acid

175 μgvs321 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 .

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

678%102mg

Vitamin E

64.6%9.7mg

Tocopherols and Tocotrienols

102 mgvs9.7 mg

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

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0%0μg

Vitamin K

11.6%14μg

Phytomenadione or phylloquinone

0 μgvs14 μg

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

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Minerals

Almondsvs Cookies, shortbread, reduced fat

107%1068mg

Calcium

5.16%51.6mg

1068 mgvs51.6 mg

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

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455%4.1mg

Copper

39.7%0.36mg

4.1 mgvs0.36 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

148%12mg

14.7 mgvs12 mg

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

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255%1072mg

Magnesium

13.2%55.6mg

1072 mgvs55.6 mg

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

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376%8.65mg

Manganese

68%1.56mg

8.65 mgvs1.56 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

37.4%262mg

1909 mgvs262 mg

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

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85.6%2909mg

Potassium

10.3%349mg

2909 mgvs349 mg

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

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29.6%16.3μg

Selenium

44.7%24.6μg

16.3 μgvs24.6 μg

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

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0.26%3.97mg

Sodium

151%2266mg

3.97 mgvs2266 mg

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

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113%12.4mg

Zinc

17.7%1.94mg

12.4 mgvs1.94 mg

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

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0.47%17.5g

Water

0.39%14.3g

17.5 gvs14.3 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, shortbread, reduced fat:

Almonds have 3.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 10.5 times more Vitamin E than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds and Cookies, shortbread, reduced fat have similar amounts of Vitamin B3 per 14 oz.
Both Almonds as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cookies, shortbread, reduced fat:

Almonds have 20.7 times more Calcium, 11.5 times more Copper, 1.2 times more Iron, 19.3 times more Magnesium, 5.5 times more Manganese, 7.3 times more Phosphorus, 8.3 times more Potassium and 6.4 times more Zinc than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.5 times more Selenium and 571 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

Almonds have 1.3 times more Energy, 3.6 times more Fat, 2.3 times more Omega 6, 9.6 times more Fiber and 3.9 times more Protein than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 55.7 times more Omega 3, 3.5 times more Carbohydrate and 5 times more Sugars than Almonds.
Both Almonds and Cookies, shortbread, reduced fat have similar amounts of Saturated Fat per 14 oz.
Both Almonds as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AlmondsVS Blanched AlmondsCookies, shortbread, reduced fatVS Blanched AlmondsAlmondsVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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