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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, shortbread, reduced fat

28%

67%

1 lb ▼

Macro Nutrients

Almondsvs Cookies, shortbread, reduced fat

91%2626kcal

Energy

70.5%2046kcal

2626 kcalvs2046 kcal

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

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233%226g

Fat

65.5%63.5g

226 gvs63.5 g

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

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54%17.2g

Saturated Fat

66.5%21.3g

17.2 gvs21.3 g

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

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0.85%0.014g

Omega 3

47.3%0.76g

0.014 gvs0.76 g

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

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329%56g

Omega 6

142%24g

56 gvs24 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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75%98g

Carbohydrate

265%345g

98 gvs345 g

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

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27.2%19.7g

Sugars

135%98g

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

19.7 gvs98 g

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

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0.69%0.5g

Fructose

1.88%1.36g

≤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]

0.5 gvs1.36 g

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

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%0.77g

Glucose

%1.63g

0.77 gvs1.63 g

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

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%18g

Sucrose

%95g

18 gvs95 g

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

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149%56.7g

Fiber

15.5%5.9g

56.7 gvs5.9 g

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

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171%96g

Protein

43.5%24.4g

96 gvs24.4 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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77.5%0.93mg

Vitamin B1

133%1.6mg

Thiamine

0.93 mgvs1.6 mg

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

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397%5.16mg

Vitamin B2

110%1.42mg

Riboflavin

5.16 mgvs1.42 mg

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

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103%16.4mg

Vitamin B3

93%15mg

Niacin, nicotinic acid, niacinamide

16.4 mgvs15 mg

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

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42.7%2.14mg

Vitamin B5

29%1.46mg

Pantothenic acid

2.14 mgvs1.46 mg

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

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48%0.62mg

Vitamin B6

24.8%0.32mg

Pyridoxine

0.62 mgvs0.32 mg

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

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862%259μg

Vitamin B7

Biotin

259 μgvsNA μg

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

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50%200μg

Vitamin B9

92%367μg

Folates and Folic Acid

200 μgvs367 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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775%116mg

Vitamin E

73.8%11mg

Tocopherols and Tocotrienols

116 mgvs11 mg

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

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0%0μg

Vitamin K

13.2%16μg

Phytomenadione or phylloquinone

0 μgvs16 μg

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

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Minerals

Almondsvs Cookies, shortbread, reduced fat

122%1220mg

Calcium

5.9%59mg

1220 mgvs59 mg

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

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520%4.68mg

Copper

45.4%0.41mg

4.68 mgvs0.41 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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210%17mg

Iron

169%13.5mg

17 mgvs13.5 mg

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

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292%1225mg

Magnesium

15%63.5mg

1225 mgvs63.5 mg

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

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430%9.9mg

Manganese

77.5%1.8mg

9.9 mgvs1.8 mg

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

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457%205μg

Molybdenum

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

205 μgvsNA μg

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

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312%2182mg

Phosphorus

42.8%299mg

2182 mgvs299 mg

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

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98%3325mg

Potassium

11.7%399mg

3325 mgvs399 mg

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

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34%18.6μg

Selenium

51%28μg

18.6 μgvs28 μg

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

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0.3%4.54mg

Sodium

173%2590mg

4.54 mgvs2590 mg

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

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129%14mg

Zinc

20.2%2.22mg

14 mgvs2.22 mg

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

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0.54%20g

Water

0.44%16.3g

20 gvs16.3 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 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 lb.
Both Almonds as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 pound:

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

Compare more foods per 1 lb:

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 pound AlmondsVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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