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Comparing Nutrients in 300 calories Cookies, chocolate chip, commercially prepared, regular, higher fat, enrichedVS Almonds

Weight per 300 calories

Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched
61g
Almonds
51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched or Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched
4%
44%
52%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

Cookies, chocolate chip, commercially prepared, regular, higher fat, enrichedvs Almonds
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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15.5%15g
Fat
26.7%26g
15 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15.4%4.93g
Saturated Fat
6.16%1.97g
4.93 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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33.4%0.53g
Omega 3
0.097%0.002g
0.53 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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27%4.6g
Omega 6
37.6%6.4g
4.6 gvs6.4 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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30.7%40g
Carbohydrate
8.6%11g
40 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.7%20g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
20 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.33%0.24g
Fructose
0.079%0.057g
≤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]
0.24 gvs0.057 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.74g
Glucose
%0.088g
0.74 gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%19g
Sucrose
%2.05g
19 gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.2%1.2g
Fiber
17%6.48g
1.2 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.55%3.1g
Protein
19.6%11g
3.1 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, chocolate chip, commercially prepared, regular, higher fat, enrichedvs Almonds
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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15%0.18mg
Vitamin B1
8.85%0.11mg
Thiamine
0.18 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.18 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.63mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
1.63 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
4.9%0.24mg
Pantothenic acid
NA mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.72%0.035mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0.035 mgvs0.071 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
98%29.5μg
Biotin
NA μgvs29.5 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
44 μgvs22.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.76%0.018μg
Vitamin B12
0%0μg
Cobalamin
0.018 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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8.17%1.23mg
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
1.23 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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17%20.5μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
20.5 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, chocolate chip, commercially prepared, regular, higher fat, enrichedvs Almonds
1.3%13mg
Calcium
14%139mg
13 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg
Copper
59.4%0.53mg
0.2 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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42.5%3.4mg
Iron
24%1.92mg
3.4 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.95%25mg
Magnesium
33.3%140mg
25 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.4%0.38mg
Manganese
49%1.13mg
0.38 mgvs1.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
52%23.5μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs23.5 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.5%66.5mg
Phosphorus
35.6%249mg
66.5 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.07%104mg
Potassium
11%380mg
104 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.32%2.38μg
Selenium
3.86%2.12μg
2.38 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.6%190mg
Sodium
0.035%0.52mg
190 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4%0.44mg
Zinc
14.7%1.6mg
0.44 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.059%2.18g
Water
0.062%2.3g
2.18 gvs2.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Almonds:
Comparing minerals per 300 calories for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cookies, chocolate chip, commercially prepared, regular, higher fat, enrichedVS Cookies, chocolate chip, commercially prepared, soft-typeAlmondsVS Cookies, chocolate chip, commercially prepared, soft-typeCookies, chocolate chip, commercially prepared, regular, higher fat, enrichedVS Blanched AlmondsAlmondsVS Blanched Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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