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Comparing Nutrients in 300 calories AlmondsVS Cookies, gluten-free, chocolate wafer

Weight per 300 calories

Almonds
51.8g
Cookies, gluten-free, chocolate wafer
55.5g

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, gluten-free, chocolate wafer?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cookies, gluten-free, chocolate wafer
3%
51%
46%
300 kcal ▼

Macro Nutrients

Almondsvs Cookies, gluten-free, chocolate wafer
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
17.4%17g
26 gvs17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g
Saturated Fat
26.5%8.5g
1.97 gvs8.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g
Omega 3
4.3%0.069g
0.002 gvs0.069 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g
Omega 6
6.96%1.2g
6.4 gvs1.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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8.6%11g
Carbohydrate
26.8%35g
11 gvs35 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
31.4%22.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs22.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g
Fructose
0%0g
≤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 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g
Glucose
%0g
0.088 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g
Sucrose
%20.6g
2.05 gvs20.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
17%6.48g
Fiber
2.33%0.89g
6.48 gvs0.89 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
19.6%11g
Protein
4.02%2.25g
11 gvs2.25 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, gluten-free, chocolate wafer
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg
Vitamin B1
NA
Thiamine
0.11 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B2
NA
Riboflavin
0.59 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
1.87 mgvsNA 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
4.77%0.24mg
Pantothenic acid
0.24 mgvs0.24 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
NA
Pyridoxine
0.071 mgvsNA 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
NA
Folates and Folic Acid
22.8 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
NA
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
NA
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
NA
Tocopherols and Tocotrienols
13.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Cookies, gluten-free, chocolate wafer
14%139mg
Calcium
6.04%60.4mg
139 mgvs60.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg
Copper
16%0.14mg
0.53 mgvs0.14 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 .

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24%1.92mg
Iron
25.4%2.04mg
1.92 mgvs2.04 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg
Magnesium
5.4%22.7mg
140 mgvs22.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg
Manganese
9.9%0.23mg
1.13 mgvs0.23 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 .

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35.6%249mg
Phosphorus
11.4%80mg
249 mgvs80 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg
Potassium
5.55%189mg
380 mgvs189 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg
Selenium
NA
2.12 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.52mg
Sodium
4.5%67.7mg
0.52 mgvs67.7 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
3.93%0.43mg
1.6 mgvs0.43 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
0.021%0.76g
2.3 gvs0.76 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, gluten-free, chocolate wafer:
Comparing minerals per 300 calories for Almonds vs Cookies, gluten-free, chocolate wafer:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCookies, gluten-free, chocolate waferVS Blanched AlmondsAlmondsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer
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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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