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Comparing Nutrients in 500 calories AlmondsVS Cookies, sugar wafer, chocolate-covered

Weight per 500 calories

Almonds
86.4g
Cookies, sugar wafer, chocolate-covered
95g

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

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

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cookies, sugar wafer, chocolate-covered
3%
47%
50%
500 kcal ▼

Macro Nutrients

Almondsvs Cookies, sugar wafer, chocolate-covered
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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44.5%43g
Fat
27%26.2g
43 gvs26.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
10.3%3.3g
Saturated Fat
51.2%16.4g
3.3 gvs16.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g
Omega 3
17%0.27g
0.003 gvs0.27 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62.6%10.6g
Omega 6
21.7%3.7g
10.6 gvs3.7 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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14.3%18.6g
Carbohydrate
48.3%62.7g
18.6 gvs62.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.2%3.76g
Sugars
68%49g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.76 gvs49 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.095g
Fructose
NA
≤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]
0.095 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.15g
Glucose
NA
0.15 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g
Sucrose
NA
3.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.4%10.8g
Fiber
8.5%3.23g
10.8 gvs3.23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.6%18.3g
Protein
5.86%3.28g
18.3 gvs3.28 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
0.11%0.95μg
RAE, retinol activity equivalents
0 μgvs0.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg
Vitamin B1
7.45%0.089mg
Thiamine
0.18 mgvs0.089 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.6%0.98mg
Vitamin B2
15.7%0.2mg
Riboflavin
0.98 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.12mg
Vitamin B3
3.8%0.61mg
Niacin, nicotinic acid, niacinamide
3.12 mgvs0.61 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
8.13%0.41mg
Vitamin B5
NA
Pantothenic acid
0.41 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.1%0.12mg
Vitamin B6
3.5%0.046mg
Pyridoxine
0.12 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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164%49.2μg
Vitamin B7
NA
Biotin
49.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.5%38μg
Vitamin B9
3.56%14.3μg
Folates and Folic Acid
38 μgvs14.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
5.94%0.14μg
Cobalamin
0 μgvs0.14 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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148%22mg
Vitamin E
13.7%2.05mg
Tocopherols and Tocotrienols
22 mgvs2.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
5.47%6.56μg
Phytomenadione or phylloquinone
0 μgvs6.56 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Cookies, sugar wafer, chocolate-covered
23.2%232mg
Calcium
0%0mg
232 mgvs0 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg
Copper
28%0.25mg
0.89 mgvs0.25 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 .

Find Nuts and Seeds rich in Fluoride
40%3.2mg
Iron
14.7%1.18mg
3.2 mgvs1.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.5%233mg
Magnesium
10%42.8mg
233 mgvs42.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
NA
1.9 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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87%39μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
39 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.3%415mg
Phosphorus
16%111mg
415 mgvs111 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%633mg
Potassium
8.7%296mg
633 mgvs296 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg
Selenium
9.33%5.13μg
3.54 μgvs5.13 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.058%0.86mg
Sodium
8.75%131mg
0.86 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg
Zinc
5.27%0.58mg
2.7 mgvs0.58 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.1%3.8g
Water
0.044%1.64g
3.8 gvs1.64 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 Almonds vs Cookies, sugar wafer, chocolate-covered:
Comparing minerals per 500 calories for Almonds vs Cookies, sugar wafer, chocolate-covered:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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
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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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