Comparing Nutrients in 1 pound Cookies, gluten-free, chocolate waferVS Almonds

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Almonds

14%

72%

14%

1 lb ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Almonds

84.6%2454kcal

Energy

91%2626kcal

2454 kcalvs2626 kcal

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

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142%138g

Fat

233%226g

138 gvs226 g

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

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217%69.4g

Saturated Fat

54%17.2g

69.4 gvs17.2 g

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

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35%0.56g

Omega 3

0.85%0.014g

0.56 gvs0.014 g

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

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57%9.68g

Omega 6

329%56g

9.68 gvs56 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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219%285g

Carbohydrate

75%98g

285 gvs98 g

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

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256%186g

Sugars

27.2%19.7g

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

186 gvs19.7 g

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

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0%0g

Fructose

0.69%0.5g

≤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 gvs0.5 g

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

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%0g

Glucose

%0.77g

0 gvs0.77 g

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

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%168g

Sucrose

%18g

168 gvs18 g

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

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19%7.26g

Fiber

149%56.7g

7.26 gvs56.7 g

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

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33%18.4g

Protein

171%96g

18.4 gvs96 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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Vitamin B1

77.5%0.93mg

Thiamine

NA mgvs0.93 mg

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

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Vitamin B2

397%5.16mg

Riboflavin

NA mgvs5.16 mg

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

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Vitamin B3

103%16.4mg

Niacin, nicotinic acid, niacinamide

NA mgvs16.4 mg

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

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39%1.95mg

Vitamin B5

42.7%2.14mg

Pantothenic acid

1.95 mgvs2.14 mg

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

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Vitamin B6

48%0.62mg

Pyridoxine

NA mgvs0.62 mg

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

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Vitamin B7

862%259μg

Biotin

NA μgvs259 μg

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

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Vitamin B9

50%200μg

Folates and Folic Acid

NA μgvs200 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

775%116mg

Tocopherols and Tocotrienols

NA mgvs116 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Almonds

49.4%494mg

Calcium

122%1220mg

494 mgvs1220 mg

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

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131%1.17mg

Copper

520%4.68mg

1.17 mgvs4.68 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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208%16.6mg

Iron

210%17mg

16.6 mgvs17 mg

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

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44.3%186mg

Magnesium

292%1225mg

186 mgvs1225 mg

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

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81%1.86mg

Manganese

430%9.9mg

1.86 mgvs9.9 mg

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

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Molybdenum

457%205μg

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

NA μgvs205 μg

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

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93%653mg

Phosphorus

312%2182mg

653 mgvs2182 mg

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

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45.4%1542mg

Potassium

98%3325mg

1542 mgvs3325 mg

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

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Selenium

34%18.6μg

NA μgvs18.6 μg

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

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37%553mg

Sodium

0.3%4.54mg

553 mgvs4.54 mg

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

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32%3.54mg

Zinc

129%14mg

3.54 mgvs14 mg

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

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0.17%6.2g

Water

0.54%20g

6.2 gvs20 g

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

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Lets compare vitamin content per 1 pound of Cookies, gluten-free, chocolate wafer vs Almonds:

Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Cookies, gluten-free, chocolate wafer vs Almonds:

Cookies, gluten-free, chocolate wafer have 122 times more Sodium than Almonds.
While Almonds contain 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.
Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

Cookies, gluten-free, chocolate wafer have 4 times more Saturated Fat, 41.3 times more Omega 3, 2.9 times more Carbohydrate and 9.4 times more Sugars than Almonds.
While Almonds contain 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.
Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Energy per 1 lb.
Both Cookies, gluten-free, chocolate wafer as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferAlmondsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 1 pound Cookies, gluten-free, chocolate waferVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: