Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate waferVS Roasted Almonds

Weight per 300 calories

Cookies, gluten-free, chocolate wafer

55.5g

Roasted Almonds

50.2g

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 wafer or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Roasted Almonds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Roasted 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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17.4%17g

Fat

27%26.4g

17 gvs26.4 g

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

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26.5%8.5g

Saturated Fat

6.4%2.05g

8.5 gvs2.05 g

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

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4.3%0.069g

Omega 3

0.31%0.005g

0.069 gvs0.005 g

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

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6.96%1.2g

Omega 6

38.2%6.5g

1.2 gvs6.5 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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26.8%35g

Carbohydrate

8.1%10.5g

35 gvs10.5 g

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

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31.4%22.7g

Sugars

3.36%2.44g

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

22.7 gvs2.44 g

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

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0%0g

Fructose

0.007%0.005g

≤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 gvs0.005 g

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

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%0g

Glucose

%0.005g

0 gvs0.005 g

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

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%20.6g

Sucrose

%2.4g

20.6 gvs2.4 g

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

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2.33%0.89g

Fiber

14.4%5.47g

0.89 gvs5.47 g

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

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4.02%2.25g

Protein

18.8%10.5g

2.25 gvs10.5 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Roasted 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

3.2%0.039mg

Thiamine

NA mgvs0.039 mg

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

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Vitamin B2

46%0.6mg

Riboflavin

NA mgvs0.6 mg

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

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Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.82 mg

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

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4.77%0.24mg

Vitamin B5

3.22%0.16mg

Pantothenic acid

0.24 mgvs0.16 mg

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

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Vitamin B6

5.25%0.068mg

Pyridoxine

NA mgvs0.068 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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Vitamin B9

6.9%27.6μg

Folates and Folic Acid

NA μgvs27.6 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

80%12mg

Tocopherols and Tocotrienols

NA mgvs12 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 Roasted Almonds

6.04%60.4mg

Calcium

13.4%134mg

60.4 mgvs134 mg

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

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16%0.14mg

Copper

61.3%0.55mg

0.14 mgvs0.55 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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25.4%2.04mg

Iron

23.4%1.87mg

2.04 mgvs1.87 mg

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

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5.4%22.7mg

Magnesium

33.3%140mg

22.7 mgvs140 mg

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

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9.9%0.23mg

Manganese

48.7%1.1mg

0.23 mgvs1.1 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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11.4%80mg

Phosphorus

33.8%236mg

80 mgvs236 mg

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

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5.55%189mg

Potassium

10.5%358mg

189 mgvs358 mg

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

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Selenium

1.82%1μg

NA μgvs1 μg

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

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4.5%67.7mg

Sodium

0.1%1.5mg

67.7 mgvs1.5 mg

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

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3.93%0.43mg

Zinc

15%1.66mg

0.43 mgvs1.66 mg

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

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0.021%0.76g

Water

0.033%1.2g

0.76 gvs1.2 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 wafer vs Roasted Almonds:

Cookies, gluten-free, chocolate wafer have 1.5 times more Vitamin B5 than Dry Roasted Almonds.

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate wafer vs Roasted Almonds:

Cookies, gluten-free, chocolate wafer have 45 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.2 times more Calcium, 3.8 times more Copper, 6.2 times more Magnesium, 4.9 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium and 3.8 times more Zinc than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Dry Roasted Almonds have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookies, gluten-free, chocolate wafer have 4.1 times more Saturated Fat, 13.7 times more Omega 3, 3.3 times more Carbohydrate and 9.3 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.6 times more Fat, 5.5 times more Omega 6, 6.2 times more Fiber and 4.7 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferRoasted AlmondsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate waferVS Roasted Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: