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Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate sandwich, with creme fillingVS Almonds

Weight per 300 calories

Cookies, gluten-free, chocolate sandwich, with creme filling
63.3g
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, gluten-free, chocolate sandwich, with creme filling or Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate sandwich, with creme filling
2%
34%
64%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

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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11.7%11.3g
Fat
26.7%26g
11.3 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15.6%5g
Saturated Fat
6.16%1.97g
5 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.2%0.035g
Omega 3
0.097%0.002g
0.035 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.5%1.1g
Omega 6
37.6%6.4g
1.1 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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37%48g
Carbohydrate
8.6%11g
48 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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42.8%31g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
31 gvs2.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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 gvs0.057 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.63g
Glucose
%0.088g
0.63 gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%30g
Sucrose
%2.05g
30 gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.16%1.6g
Fiber
17%6.48g
1.6 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.48%1.4g
Protein
19.6%11g
1.4 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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2.64%0.032mg
Vitamin B1
8.85%0.11mg
Thiamine
0.032 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.7%0.048mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.048 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.54%0.25mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
0.25 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.9%0.095mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
0.095 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg
Vitamin B6
5.46%0.071mg
Pyridoxine
0 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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0%0μg
Vitamin B9
5.7%22.8μg
Folates and Folic Acid
0 μgvs22.8 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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9.75%1.46mg
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
1.46 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.5%16.2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
16.2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.2%12mg
Calcium
14%139mg
12 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.4%0.17mg
Copper
59.4%0.53mg
0.17 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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22.2%1.78mg
Iron
24%1.92mg
1.78 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.03%25.3mg
Magnesium
33.3%140mg
25.3 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14%0.33mg
Manganese
49%1.13mg
0.33 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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6.33%44.3mg
Phosphorus
35.6%249mg
44.3 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.92%99mg
Potassium
11%380mg
99 mgvs380 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
3.86%2.12μg
0 μgvs2.12 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.6%174mg
Sodium
0.035%0.52mg
174 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.8%0.42mg
Zinc
14.7%1.6mg
0.42 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.049%1.8g
Water
0.062%2.3g
1.8 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, gluten-free, chocolate sandwich, with creme filling vs Almonds:
Comparing minerals per 300 calories for Cookies, gluten-free, chocolate sandwich, with creme filling vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: