Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-coveredVS Almonds

Weight per 500 calories

Cookies, sugar wafer, chocolate-covered

95g

Almonds

86.4g

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

Which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or Almonds?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered

47%

50%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs 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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27%26.2g

Fat

44.5%43g

26.2 gvs43 g

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

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51.2%16.4g

Saturated Fat

10.3%3.3g

16.4 gvs3.3 g

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

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17%0.27g

Omega 3

0.16%0.003g

0.27 gvs0.003 g

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

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21.7%3.7g

Omega 6

62.6%10.6g

3.7 gvs10.6 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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48.3%62.7g

Carbohydrate

14.3%18.6g

62.7 gvs18.6 g

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

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68%49g

Sugars

5.2%3.76g

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

49 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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]

NA gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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8.5%3.23g

Fiber

28.4%10.8g

3.23 gvs10.8 g

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

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5.86%3.28g

Protein

32.6%18.3g

3.28 gvs18.3 g

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

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Vitamins

Cookies, sugar wafer, chocolate-coveredvs Almonds

0.11%0.95μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.95 μgvs0 μg

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

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7.45%0.089mg

Vitamin B1

14.8%0.18mg

Thiamine

0.089 mgvs0.18 mg

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

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15.7%0.2mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.2 mgvs0.98 mg

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

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3.8%0.61mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs3.12 mg

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

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Vitamin B5

8.13%0.41mg

Pantothenic acid

NA mgvs0.41 mg

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

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3.5%0.046mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.046 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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3.56%14.3μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

14.3 μgvs38 μg

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

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5.94%0.14μg

Vitamin B12

0%0μg

Cobalamin

0.14 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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13.7%2.05mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

2.05 mgvs22 mg

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

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5.47%6.56μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.56 μgvs0 μg

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

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Minerals

Cookies, sugar wafer, chocolate-coveredvs Almonds

0%0mg

Calcium

23.2%232mg

0 mgvs232 mg

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

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28%0.25mg

Copper

99%0.89mg

0.25 mgvs0.89 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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14.7%1.18mg

Iron

40%3.2mg

1.18 mgvs3.2 mg

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

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10%42.8mg

Magnesium

55.5%233mg

42.8 mgvs233 mg

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

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Manganese

82%1.9mg

NA mgvs1.9 mg

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

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Molybdenum

87%39μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%111mg

Phosphorus

59.3%415mg

111 mgvs415 mg

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

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8.7%296mg

Potassium

18.6%633mg

296 mgvs633 mg

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

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9.33%5.13μg

Selenium

6.44%3.54μg

5.13 μgvs3.54 μg

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

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8.75%131mg

Sodium

0.058%0.86mg

131 mgvs0.86 mg

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

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5.27%0.58mg

Zinc

24.5%2.7mg

0.58 mgvs2.7 mg

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

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0.044%1.64g

Water

0.1%3.8g

1.64 gvs3.8 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, sugar wafer, chocolate-covered vs Almonds:

Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and more Vitamin K than Almonds.
While Almonds contain 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.
Both Cookies, sugar wafer, chocolate-covered as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, sugar wafer, chocolate-covered vs Almonds:

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

Comparison of macro-nutrients per 500 calories:

Cookies, sugar wafer, chocolate-covered have 5 times more Saturated Fat, 106 times more Omega 3, 3.4 times more Carbohydrate and 13.1 times more Sugars than Almonds.
While Almonds contain 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.
Both Cookies, sugar wafer, chocolate-covered and Almonds have similar amounts of Energy per 500 kcal.
Both Cookies, sugar wafer, chocolate-covered as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheatAlmondsVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-coveredVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, sugar wafer, chocolate-covered or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: