Comparing Nutrients in 300 calories Cookies, sugar wafer, chocolate-coveredVS Almonds

Weight per 300 calories

Cookies, sugar wafer, chocolate-covered

57g

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, sugar wafer, chocolate-covered or Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered

47%

50%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs 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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16.2%15.7g

Fat

26.7%26g

15.7 gvs26 g

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

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30.7%9.83g

Saturated Fat

6.16%1.97g

9.83 gvs1.97 g

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

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10.3%0.16g

Omega 3

0.097%0.002g

0.16 gvs0.002 g

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

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13%2.2g

Omega 6

37.6%6.4g

2.2 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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29%37.6g

Carbohydrate

8.6%11g

37.6 gvs11 g

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

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40.7%29.5g

Sugars

3.1%2.25g

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

29.5 gvs2.25 g

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

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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]

NA gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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5.1%1.94g

Fiber

17%6.48g

1.94 gvs6.48 g

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

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3.5%1.97g

Protein

19.6%11g

1.97 gvs11 g

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

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Vitamins

Cookies, sugar wafer, chocolate-coveredvs Almonds

0.063%0.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.57 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.47%0.054mg

Vitamin B1

8.85%0.11mg

Thiamine

0.054 mgvs0.11 mg

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

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9.43%0.12mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.12 mgvs0.59 mg

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

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2.3%0.37mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.37 mgvs1.87 mg

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

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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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2.1%0.027mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.027 mgvs0.071 mg

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

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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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2.14%8.56μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

8.56 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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3.56%0.086μg

Vitamin B12

0%0μg

Cobalamin

0.086 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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8.2%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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3.28%3.94μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.94 μgvs0 μg

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

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Minerals

Cookies, sugar wafer, chocolate-coveredvs Almonds

0%0mg

Calcium

14%139mg

0 mgvs139 mg

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

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16.8%0.15mg

Copper

59.4%0.53mg

0.15 mgvs0.53 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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8.84%0.71mg

Iron

24%1.92mg

0.71 mgvs1.92 mg

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

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6.1%25.7mg

Magnesium

33.3%140mg

25.7 mgvs140 mg

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

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Manganese

49%1.13mg

NA mgvs1.13 mg

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

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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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9.53%66.7mg

Phosphorus

35.6%249mg

66.7 mgvs249 mg

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

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5.2%177mg

Potassium

11%380mg

177 mgvs380 mg

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

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5.6%3.08μg

Selenium

3.86%2.12μg

3.08 μgvs2.12 μg

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

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5.25%78.7mg

Sodium

0.035%0.52mg

78.7 mgvs0.52 mg

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

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3.16%0.35mg

Zinc

14.7%1.6mg

0.35 mgvs1.6 mg

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

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0.027%0.99g

Water

0.062%2.3g

0.99 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, sugar wafer, chocolate-covered vs Almonds:

Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and more Vitamin K than Almonds.
While Almonds contain 2 times more Vitamin B1, 4.8 times more Vitamin B2, 5.1 times more Vitamin B3, 2.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 10.8 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, sugar wafer, chocolate-covered vs Almonds:

Cookies, sugar wafer, chocolate-covered have 1.4 times more Selenium and 151.9 times more Sodium than Almonds.
While Almonds contain more Calcium, 3.5 times more Copper, 2.7 times more Iron, 5.5 times more Magnesium, 3.7 times more Phosphorus, 2.1 times more Potassium and 4.6 times more Zinc than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 300 calories:

Cookies, sugar wafer, chocolate-covered have 5 times more Saturated Fat, 106 times more Omega 3, 3.4 times more Carbohydrate and 13.1 times more Sugars than Almonds.
While Almonds contain 1.6 times more Fat, 2.9 times more Omega 6, 3.3 times more Fiber and 5.6 times more Protein than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Almonds have similar amounts of Energy per 300 kcal.
Both Cookies, sugar wafer, chocolate-covered as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheatAlmondsVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Cookies, sugar wafer, chocolate-coveredVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, sugar wafer, chocolate-covered or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: