Comparing Nutrients in 300 calories Nabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingVS Almonds

Weight per 300 calories

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

63g

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 - Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping or Almonds?

Macros Ratio

Protein Fat Carbs

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

39%

57%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Toppingvs 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%13.6g

Fat

26.7%26g

13.6 gvs26 g

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

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8.15%2.6g

Saturated Fat

6.16%1.97g

2.6 gvs1.97 g

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

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3.8%0.061g

Omega 3

0.097%0.002g

0.061 gvs0.002 g

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

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7.66%1.3g

Omega 6

37.6%6.4g

1.3 gvs6.4 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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34%44.3g

Carbohydrate

8.6%11g

44.3 gvs11 g

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

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31.3%22.7g

Sugars

3.1%2.25g

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

22.7 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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5.3%2g

Fiber

17%6.48g

2 gvs6.48 g

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

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5.38%3g

Protein

19.6%11g

3 gvs11 g

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

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Vitamins

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Toppingvs 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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6.4%0.077mg

Vitamin B1

8.85%0.11mg

Thiamine

0.077 mgvs0.11 mg

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

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8%0.1mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.1 mgvs0.59 mg

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

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7.27%1.16mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.16 mgvs1.87 mg

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

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0.45%0.023mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.023 mgvs0.24 mg

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

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1.55%0.02mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.02 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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4.73%19μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

19 μgvs22.8 μg

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

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0.53%0.013μg

Vitamin B12

0%0μg

Cobalamin

0.013 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

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 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

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Toppingvs Almonds

1.5%15mg

Calcium

14%139mg

15 mgvs139 mg

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

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19%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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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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38.6%3.1mg

Iron

24%1.92mg

3.1 mgvs1.92 mg

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

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7.2%30.3mg

Magnesium

33.3%140mg

30.3 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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9.27%65mg

Phosphorus

35.6%249mg

65 mgvs249 mg

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

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3.6%122mg

Potassium

11%380mg

122 mgvs380 mg

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

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Selenium

3.86%2.12μg

NA μgvs2.12 μg

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

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22%333mg

Sodium

0.035%0.52mg

333 mgvs0.52 mg

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

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7.05%0.78mg

Zinc

14.7%1.6mg

0.78 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 Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Almonds:

Almonds contain 1.4 times more Vitamin B1, 5.7 times more Vitamin B2, 1.6 times more Vitamin B3, 10.8 times more Vitamin B5 and 3.5 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Almonds have similar amounts of Vitamin B9 per 300 kcal.
Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Almonds have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Almonds:

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.6 times more Iron and 642.3 times more Sodium than Almonds.
While Almonds contain 9.2 times more Calcium, 3.1 times more Copper, 4.6 times more Magnesium, 3.8 times more Phosphorus, 3.1 times more Potassium and 2.1 times more Zinc than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.

Comparison of macro-nutrients per 300 calories:

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.3 times more Saturated Fat, 38.9 times more Omega 3, 4 times more Carbohydrate and 10.1 times more Sugars than Almonds.
While Almonds contain 1.9 times more Fat, 4.9 times more Omega 6, 3.2 times more Fiber and 3.6 times more Protein than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Almonds have similar amounts of Energy per 300 kcal.
Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Almonds have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingVS Nabisco, Nabisco Ritz CrackersAlmondsVS Nabisco, Nabisco Ritz CrackersNabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 300 calories Nabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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