Comparing Nutrients in 300 calories AlmondsVS Cookies, sugar wafer, chocolate-covered

Weight per 300 calories

Almonds

51.8g

Cookies, sugar wafer, chocolate-covered

57g

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, sugar wafer, chocolate-covered?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, sugar wafer, chocolate-covered

47%

50%

300 kcal ▼

Macro Nutrients

Almondsvs Cookies, sugar wafer, chocolate-covered

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

16.2%15.7g

26 gvs15.7 g

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

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6.16%1.97g

Saturated Fat

30.7%9.83g

1.97 gvs9.83 g

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

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0.097%0.002g

Omega 3

10.3%0.16g

0.002 gvs0.16 g

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

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37.6%6.4g

Omega 6

13%2.2g

6.4 gvs2.2 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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8.6%11g

Carbohydrate

29%37.6g

11 gvs37.6 g

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

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3.1%2.25g

Sugars

40.7%29.5g

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

2.25 gvs29.5 g

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

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0.079%0.057g

Fructose

≤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 gvsNA g

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

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%0.088g

Glucose

0.088 gvsNA g

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

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%2.05g

Sucrose

2.05 gvsNA g

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

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17%6.48g

Fiber

5.1%1.94g

6.48 gvs1.94 g

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

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19.6%11g

Protein

3.5%1.97g

11 gvs1.97 g

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

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Vitamins

Almondsvs Cookies, sugar wafer, chocolate-covered

0%0μg

Vitamin A

0.063%0.57μg

RAE, retinol activity equivalents

0 μgvs0.57 μg

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

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8.85%0.11mg

Vitamin B1

4.47%0.054mg

Thiamine

0.11 mgvs0.054 mg

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

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45.4%0.59mg

Vitamin B2

9.43%0.12mg

Riboflavin

0.59 mgvs0.12 mg

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

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11.7%1.87mg

Vitamin B3

2.3%0.37mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs0.37 mg

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

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4.9%0.24mg

Vitamin B5

Pantothenic acid

0.24 mgvsNA mg

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

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5.46%0.071mg

Vitamin B6

2.1%0.027mg

Pyridoxine

0.071 mgvs0.027 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

2.14%8.56μg

Folates and Folic Acid

22.8 μgvs8.56 μg

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

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0%0μg

Vitamin B12

3.56%0.086μg

Cobalamin

0 μgvs0.086 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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88.5%13.3mg

Vitamin E

8.2%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

3.28%3.94μg

Phytomenadione or phylloquinone

0 μgvs3.94 μg

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

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Minerals

Almondsvs Cookies, sugar wafer, chocolate-covered

14%139mg

Calcium

0%0mg

139 mgvs0 mg

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

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59.4%0.53mg

Copper

16.8%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

8.84%0.71mg

1.92 mgvs0.71 mg

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

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33.3%140mg

Magnesium

6.1%25.7mg

140 mgvs25.7 mg

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

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49%1.13mg

Manganese

1.13 mgvsNA 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

9.53%66.7mg

249 mgvs66.7 mg

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

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11%380mg

Potassium

5.2%177mg

380 mgvs177 mg

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

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3.86%2.12μg

Selenium

5.6%3.08μg

2.12 μgvs3.08 μg

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

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0.035%0.52mg

Sodium

5.25%78.7mg

0.52 mgvs78.7 mg

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

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14.7%1.6mg

Zinc

3.16%0.35mg

1.6 mgvs0.35 mg

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

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0.062%2.3g

Water

0.027%0.99g

2.3 gvs0.99 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, sugar wafer, chocolate-covered:

Almonds have 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.
While Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 and more Vitamin K than Almonds.
Both Almonds as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

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

Almonds have 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.
While Cookies, sugar wafer, chocolate-covered contain 1.4 times more Selenium and 151.9 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCookies, sugar wafer, chocolate-coveredVS Blanched AlmondsAlmondsVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheat

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Cookies, sugar wafer, chocolate-covered

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: