Comparing Nutrients in 500 calories Cookies, gluten-free, lemon waferVS Roasted Almonds

Weight per 500 calories

Cookies, gluten-free, lemon wafer

97g

Roasted Almonds

83.6g

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, lemon wafer or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, lemon wafer

42%

58%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cookies, gluten-free, lemon wafervs Roasted 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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24.2%23.5g

Fat

45.3%44g

23.5 gvs44 g

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

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32%10g

Saturated Fat

10.7%3.42g

10 gvs3.42 g

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

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5.95%0.095g

Omega 3

0.52%0.008g

0.095 gvs0.008 g

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

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14.6%2.5g

Omega 6

63.7%11g

2.5 gvs11 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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55.6%72.2g

Carbohydrate

13.5%17.6g

72.2 gvs17.6 g

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

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56.7%41g

Sugars

5.6%4.06g

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

41 gvs4.06 g

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

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0%0g

Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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%0g

Glucose

%0.008g

0 gvs0.008 g

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

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%41g

Sucrose

%3.97g

41 gvs3.97 g

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

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0%0g

Fiber

24%9.1g

0 gvs9.1 g

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

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0%0g

Protein

31.3%17.5g

0 gvs17.5 g

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

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Vitamins

Cookies, gluten-free, lemon wafervs Roasted Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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3.64%0.044mg

Vitamin B1

5.37%0.064mg

Thiamine

0.044 mgvs0.064 mg

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

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5.53%0.072mg

Vitamin B2

77%1mg

Riboflavin

0.072 mgvs1 mg

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

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0.39%0.063mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

0.063 mgvs3.04 mg

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

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0%0mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

0 mgvs0.27 mg

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

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0%0mg

Vitamin B6

8.75%0.11mg

Pyridoxine

0 mgvs0.11 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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0%0μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

0 μgvs46 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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20%3.03mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

3.03 mgvs20 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cookies, gluten-free, lemon wafervs Roasted Almonds

0.87%8.74mg

Calcium

22.4%224mg

8.74 mgvs224 mg

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

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0%0mg

Copper

102%0.92mg

0 mgvs0.92 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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2.2%0.17mg

Iron

39%3.1mg

0.17 mgvs3.1 mg

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

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0.69%2.9mg

Magnesium

55.5%233mg

2.9 mgvs233 mg

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

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0.8%0.018mg

Manganese

81%1.87mg

0.018 mgvs1.87 mg

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

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Molybdenum

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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5.4%38mg

Phosphorus

56.3%394mg

38 mgvs394 mg

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

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1.03%35mg

Potassium

17.5%596mg

35 mgvs596 mg

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

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0%0μg

Selenium

3.04%1.67μg

0 μgvs1.67 μg

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

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7.2%108mg

Sodium

0.17%2.5mg

108 mgvs2.5 mg

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

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0.26%0.029mg

Zinc

25%2.77mg

0.029 mgvs2.77 mg

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

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0.029%1.1g

Water

0.054%2g

1.1 gvs2 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, lemon wafer vs Roasted Almonds:

Dry Roasted Almonds contain 1.5 times more Vitamin B1, 13.9 times more Vitamin B2, 48.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 6.6 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 500 calories for Cookies, gluten-free, lemon wafer vs Roasted Almonds:

Cookies, gluten-free, lemon wafer have 43 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 25.6 times more Calcium, more Copper, 17.8 times more Iron, 80.1 times more Magnesium, 101.2 times more Manganese, 10.4 times more Phosphorus, 17.1 times more Potassium and 95 times more Zinc than Cookies, gluten-free, lemon wafer.
Both Cookies, gluten-free, lemon wafer as well as Dry Roasted Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cookies, gluten-free, lemon wafer have 3 times more Saturated Fat, 11.4 times more Omega 3, 4.1 times more Carbohydrate and 10.1 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.9 times more Fat, 4.4 times more Omega 6, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
Both Cookies, gluten-free, lemon wafer and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Cookies, gluten-free, lemon wafer as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme fillingRoasted AlmondsVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Cookies, gluten-free, lemon waferVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, gluten-free, lemon wafer or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: