Comparing Nutrients in 1 kilogram AlmondsVS Cookies, shortbread, reduced fat

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, shortbread, reduced fat

28%

67%

1 kg ▼

Macro Nutrients

Almondsvs Cookies, shortbread, reduced fat

200%5790kcal

Energy

156%4510kcal

5790 kcalvs4510 kcal

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

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515%499g

Fat

144%140g

499 gvs140 g

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

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119%38g

Saturated Fat

147%47g

38 gvs47 g

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

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1.88%0.03g

Omega 3

104%1.67g

0.03 gvs1.67 g

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

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725%123g

Omega 6

312%53g

123 gvs53 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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166%216g

Carbohydrate

585%760g

216 gvs760 g

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

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60%43.5g

Sugars

299%217g

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

43.5 gvs217 g

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

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1.5%1.1g

Fructose

4.14%3g

≤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]

1.1 gvs3 g

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

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%1.7g

Glucose

%3.6g

1.7 gvs3.6 g

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

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%39.5g

Sucrose

%210g

39.5 gvs210 g

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

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329%125g

Fiber

34.2%13g

125 gvs13 g

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

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378%212g

Protein

96%53.7g

212 gvs53.7 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 .

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171%2.05mg

Vitamin B1

294%3.53mg

Thiamine

2.05 mgvs3.53 mg

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

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875%11.4mg

Vitamin B2

242%3.14mg

Riboflavin

11.4 mgvs3.14 mg

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

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226%36mg

Vitamin B3

205%32.8mg

Niacin, nicotinic acid, niacinamide

36 mgvs32.8 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

94%4.7mg

Vitamin B5

64.2%3.2mg

Pantothenic acid

4.7 mgvs3.2 mg

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

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105%1.37mg

Vitamin B6

54.6%0.71mg

Pyridoxine

1.37 mgvs0.71 mg

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

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1900%570μg

Vitamin B7

Biotin

570 μgvsNA μg

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

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110%440μg

Vitamin B9

203%810μg

Folates and Folic Acid

440 μgvs810 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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1709%256mg

Vitamin E

163%24.4mg

Tocopherols and Tocotrienols

256 mgvs24.4 mg

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

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0%0μg

Vitamin K

29%35μg

Phytomenadione or phylloquinone

0 μgvs35 μg

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

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Minerals

Almondsvs Cookies, shortbread, reduced fat

269%2690mg

Calcium

13%130mg

2690 mgvs130 mg

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

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1146%10.3mg

Copper

100%0.9mg

10.3 mgvs0.9 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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464%37mg

Iron

373%30mg

37 mgvs30 mg

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

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643%2700mg

Magnesium

33.3%140mg

2700 mgvs140 mg

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

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947%21.8mg

Manganese

171%3.93mg

21.8 mgvs3.93 mg

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

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1007%453μg

Molybdenum

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

453 μgvsNA μg

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

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687%4810mg

Phosphorus

94%660mg

4810 mgvs660 mg

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

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216%7330mg

Potassium

26%880mg

7330 mgvs880 mg

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

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74.5%41μg

Selenium

113%62μg

41 μgvs62 μg

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

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0.67%10mg

Sodium

381%5710mg

10 mgvs5710 mg

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

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284%31mg

Zinc

44.5%4.9mg

31 mgvs4.9 mg

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

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1.2%44g

Water

0.97%36g

44 gvs36 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Almonds as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

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 1 kg.
Both Almonds as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

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 1 kilogram AlmondsVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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