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Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate sandwich, with creme fillingVS Blanched Almonds

Weight per 500 calories

Cookies, gluten-free, chocolate sandwich, with creme filling
106g
Blanched Almonds
84.7g

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

Which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate sandwich, with creme filling or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate sandwich, with creme filling
2%
34%
64%
Blanched Almonds
14%
75%
11%
500 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate sandwich, with creme fillingvs Blanched Almonds
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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19.5%19g
Fat
46%44.5g
19 gvs44.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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26%8.34g
Saturated Fat
10.5%3.35g
8.34 gvs3.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.7%0.059g
Omega 3
0.21%0.003g
0.059 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.84g
Omega 6
61.6%10.5g
1.84 gvs10.5 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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61.7%80.2g
Carbohydrate
12%16g
80.2 gvs16 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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71.3%51.7g
Sugars
5.4%3.92g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
51.7 gvs3.92 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.05g
Glucose
%0.025g
1.05 gvs0.025 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%50.2g
Sucrose
%3.78g
50.2 gvs3.78 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.94%2.64g
Fiber
22%8.4g
2.64 gvs8.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.13%2.3g
Protein
32.4%18g
2.3 gvs18 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, gluten-free, chocolate sandwich, with creme fillingvs Blanched Almonds
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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4.4%0.053mg
Vitamin B1
13.5%0.16mg
Thiamine
0.053 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.17%0.08mg
Vitamin B2
46.3%0.6mg
Riboflavin
0.08 mgvs0.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.57%0.41mg
Vitamin B3
18.5%2.97mg
Niacin, nicotinic acid, niacinamide
0.41 mgvs2.97 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.16%0.16mg
Vitamin B5
5.32%0.27mg
Pantothenic acid
0.16 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg
Vitamin B6
7.5%0.097mg
Pyridoxine
0 mgvs0.097 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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0%0μg
Vitamin B9
10.4%41.5μg
Folates and Folic Acid
0 μgvs41.5 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
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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16.2%2.44mg
Vitamin E
134%20mg
Tocopherols and Tocotrienols
2.44 mgvs20 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
27 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, gluten-free, chocolate sandwich, with creme fillingvs Blanched Almonds
2%20mg
Calcium
20%200mg
20 mgvs200 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.6%0.28mg
Copper
97%0.87mg
0.28 mgvs0.87 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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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37%2.96mg
Iron
34.7%2.78mg
2.96 mgvs2.78 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10%42mg
Magnesium
54%227mg
42 mgvs227 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23.6%0.54mg
Manganese
67.6%1.56mg
0.54 mgvs1.56 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.5%74mg
Phosphorus
58.2%408mg
74 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.87%166mg
Potassium
16.4%558mg
166 mgvs558 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
4.93%2.7μg
0 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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19.3%290mg
Sodium
1.07%16mg
290 mgvs16 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.33%0.7mg
Zinc
23%2.5mg
0.7 mgvs2.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.081%3g
Water
0.1%3.82g
3 gvs3.82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cookies, gluten-free, chocolate sandwich, with creme filling vs Blanched Almonds:
Comparing minerals per 500 calories for Cookies, gluten-free, chocolate sandwich, with creme filling vs Blanched Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cookies, gluten-free, chocolate sandwich, with creme fillingVS Cookies, gluten-free, chocolate waferBlanched AlmondsVS Cookies, gluten-free, chocolate waferCookies, gluten-free, chocolate sandwich, with creme fillingVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds
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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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