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

Weight per 300 calories

Cookies, gluten-free, lemon wafer
58.3g
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, lemon wafer or Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, lemon wafer
0%
42%
58%
Almonds
14%
72%
14%
300 kcal ▼

Macro Nutrients

Cookies, gluten-free, lemon wafervs 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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14.5%14g
Fat
26.7%26g
14 gvs26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19%6.1g
Saturated Fat
6.16%1.97g
6.1 gvs1.97 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.57%0.057g
Omega 3
0.097%0.002g
0.057 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.76%1.5g
Omega 6
37.6%6.4g
1.5 gvs6.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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33.3%43.3g
Carbohydrate
8.6%11g
43.3 gvs11 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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34%24.6g
Sugars
3.1%2.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
24.6 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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%0g
Glucose
%0.088g
0 gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%24.6g
Sucrose
%2.05g
24.6 gvs2.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g
Fiber
17%6.48g
0 gvs6.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0%0g
Protein
19.6%11g
0 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cookies, gluten-free, lemon wafervs Almonds
NA
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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2.2%0.026mg
Vitamin B1
8.85%0.11mg
Thiamine
0.026 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.3%0.043mg
Vitamin B2
45.4%0.59mg
Riboflavin
0.043 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.24%0.038mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
0.038 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0%0mg
Vitamin B5
4.9%0.24mg
Pantothenic acid
0 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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NA
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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NA
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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NA
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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12%1.8mg
Vitamin E
88.5%13.3mg
Tocopherols and Tocotrienols
1.8 mgvs13.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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, lemon wafervs Almonds
0.52%5.24mg
Calcium
14%139mg
5.24 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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0%0mg
Copper
59.4%0.53mg
0 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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1.3%0.1mg
Iron
24%1.92mg
0.1 mgvs1.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.42%1.75mg
Magnesium
33.3%140mg
1.75 mgvs140 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0.48%0.011mg
Manganese
49%1.13mg
0.011 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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3.25%22.7mg
Phosphorus
35.6%249mg
22.7 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.62%21mg
Potassium
11%380mg
21 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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4.3%64.7mg
Sodium
0.035%0.52mg
64.7 mgvs0.52 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.16%0.017mg
Zinc
14.7%1.6mg
0.017 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.018%0.65g
Water
0.062%2.3g
0.65 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, lemon wafer vs Almonds:
Comparing minerals per 300 calories for Cookies, gluten-free, lemon wafer vs Almonds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme fillingAlmondsVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS 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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