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Comparing Nutrients in 300 calories AlmondsVS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Weight per 300 calories

Almonds
51.8g
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched
61g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Almonds or Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched
4%
44%
52%
300 kcal ▼

Macro Nutrients

Almondsvs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched
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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26.7%26g
Fat
15.5%15g
26 gvs15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
6.16%1.97g
Saturated Fat
15.4%4.93g
1.97 gvs4.93 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g
Omega 3
33.4%0.53g
0.002 gvs0.53 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g
Omega 6
27%4.6g
6.4 gvs4.6 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 .

Find Nuts and Seeds rich in Cholesterol
8.6%11g
Carbohydrate
30.7%40g
11 gvs40 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.1%2.25g
Sugars
27.7%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g
Fructose
0.33%0.24g
≤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]
0.057 gvs0.24 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.088g
Glucose
%0.74g
0.088 gvs0.74 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g
Sucrose
%19g
2.05 gvs19 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
17%6.48g
Fiber
3.2%1.2g
6.48 gvs1.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
19.6%11g
Protein
5.55%3.1g
11 gvs3.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched
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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8.85%0.11mg
Vitamin B1
15%0.18mg
Thiamine
0.11 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B2
14%0.18mg
Riboflavin
0.59 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
11.7%1.87mg
Vitamin B3
10%1.63mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs1.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.9%0.24mg
Vitamin B5
NA
Pantothenic acid
0.24 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
5.46%0.071mg
Vitamin B6
2.72%0.035mg
Pyridoxine
0.071 mgvs0.035 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg
Vitamin B7
NA
Biotin
29.5 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
5.7%22.8μg
Vitamin B9
11%44μg
Folates and Folic Acid
22.8 μgvs44 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0.76%0.018μg
Cobalamin
0 μgvs0.018 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
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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88.5%13.3mg
Vitamin E
8.17%1.23mg
Tocopherols and Tocotrienols
13.3 mgvs1.23 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
17%20.5μg
Phytomenadione or phylloquinone
0 μgvs20.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched
14%139mg
Calcium
1.3%13mg
139 mgvs13 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg
Copper
22%0.2mg
0.53 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 .

Find Nuts and Seeds rich in Fluoride
24%1.92mg
Iron
42.5%3.4mg
1.92 mgvs3.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
33.3%140mg
Magnesium
5.95%25mg
140 mgvs25 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
49%1.13mg
Manganese
16.4%0.38mg
1.13 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
52%23.5μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
23.5 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
35.6%249mg
Phosphorus
9.5%66.5mg
249 mgvs66.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
11%380mg
Potassium
3.07%104mg
380 mgvs104 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
3.86%2.12μg
Selenium
4.32%2.38μg
2.12 μgvs2.38 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.035%0.52mg
Sodium
12.6%190mg
0.52 mgvs190 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
14.7%1.6mg
Zinc
4%0.44mg
1.6 mgvs0.44 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.062%2.3g
Water
0.059%2.18g
2.3 gvs2.18 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 Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:
Comparing minerals per 300 calories for Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCookies, chocolate chip, commercially prepared, regular, higher fat, enrichedVS Blanched AlmondsAlmondsVS Cookies, chocolate chip, commercially prepared, soft-typeCookies, chocolate chip, commercially prepared, regular, higher fat, enrichedVS Cookies, chocolate chip, commercially prepared, soft-type
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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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