Comparing Nutrients in 300 calories AlmondsVS Cookies, chocolate chip, commercially prepared, soft-type

Weight per 300 calories

Almonds

51.8g

Cookies, chocolate chip, commercially prepared, soft-type

67.6g

Almonds have 1.3 times more energy per 100g than Cookies, chocolate chip, commercially prepared, soft-type. It has very high energy density when compared to other foods. Cookies, chocolate chip, commercially prepared, soft-type having very high energy density.

Which food has more nutrients per 300 calories - Almonds or Cookies, chocolate chip, commercially prepared, soft-type?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, chocolate chip, commercially prepared, soft-type

39%

58%

300 kcal ▼

Macro Nutrients

Almondsvs Cookies, chocolate chip, commercially prepared, soft-type

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

13.8%13.4g

26 gvs13.4 g

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

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6.16%1.97g

Saturated Fat

20.6%6.6g

1.97 gvs6.6 g

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

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0.097%0.002g

Omega 3

2.4%0.039g

0.002 gvs0.039 g

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

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37.6%6.4g

Omega 6

6.84%1.16g

6.4 gvs1.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g

Carbohydrate

34%44.4g

11 gvs44.4 g

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

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3.1%2.25g

Sugars

34.6%25g

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

2.25 gvs25 g

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

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0.079%0.057g

Fructose

5.9%4.28g

≤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 gvs4.28 g

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

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%0.088g

Glucose

%5.64g

0.088 gvs5.64 g

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

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%2.05g

Sucrose

%15g

2.05 gvs15 g

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

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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 .

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19.6%11g

Protein

4.38%2.45g

11 gvs2.45 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, soft-type

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

7.9%0.095mg

Thiamine

0.11 mgvs0.095 mg

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

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45.4%0.59mg

Vitamin B2

14.7%0.19mg

Riboflavin

0.59 mgvs0.19 mg

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

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11.7%1.87mg

Vitamin B3

8.7%1.4mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs1.4 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

4.86%0.24mg

Pantothenic acid

0.24 mgvs0.24 mg

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

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5.46%0.071mg

Vitamin B6

2.6%0.034mg

Pyridoxine

0.071 mgvs0.034 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

4.56%18.2μg

Folates and Folic Acid

22.8 μgvs18.2 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg

Vitamin E

7%1.05mg

Tocopherols and Tocotrienols

13.3 mgvs1.05 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

1.35%1.62μg

Phytomenadione or phylloquinone

0 μgvs1.62 μg

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

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Minerals

Almondsvs Cookies, chocolate chip, commercially prepared, soft-type

14%139mg

Calcium

1.15%11.5mg

139 mgvs11.5 mg

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

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59.4%0.53mg

Copper

17%0.15mg

0.53 mgvs0.15 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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24%1.92mg

Iron

34.4%2.75mg

1.92 mgvs2.75 mg

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

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33.3%140mg

Magnesium

4.67%19.6mg

140 mgvs19.6 mg

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

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49%1.13mg

Manganese

12.4%0.29mg

1.13 mgvs0.29 mg

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

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52%23.5μg

Molybdenum

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 .

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35.6%249mg

Phosphorus

5.9%41.2mg

249 mgvs41.2 mg

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

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11%380mg

Potassium

2.6%88mg

380 mgvs88 mg

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

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3.86%2.12μg

Selenium

3.8%2.1μg

2.12 μgvs2.1 μg

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

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0.035%0.52mg

Sodium

12.4%186mg

0.52 mgvs186 mg

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

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14.7%1.6mg

Zinc

3.3%0.36mg

1.6 mgvs0.36 mg

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

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0.062%2.3g

Water

0.18%6.68g

2.3 gvs6.68 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, soft-type:

Almonds have 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 1.2 times more Vitamin B9 and 12.7 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
Both Almonds and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
Both Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

Almonds have 12.1 times more Calcium, 3.5 times more Copper, 7.1 times more Magnesium, 4 times more Manganese, 6 times more Phosphorus, 4.3 times more Potassium and 4.4 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
While Cookies, chocolate chip, commercially prepared, soft-type contain 1.4 times more Iron and 359.9 times more Sodium than Almonds.
Both Almonds and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 1.9 times more Fat, 5.5 times more Omega 6, 5.3 times more Fiber and 4.5 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
While Cookies, chocolate chip, commercially prepared, soft-type contain 3.3 times more Saturated Fat, 4 times more Carbohydrate, 11.1 times more Sugars and 75 times more Fructose than Almonds.
Both Almonds and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Energy per 300 kcal.
Both Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCookies, chocolate chip, commercially prepared, soft-typeVS Blanched AlmondsAlmondsVS Cookies, chocolate chip, dry mixCookies, chocolate chip, commercially prepared, soft-typeVS Cookies, chocolate chip, dry mix

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Cookies, chocolate chip, commercially prepared, soft-type

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Cookies, chocolate chip, commercially prepared, soft-type?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: