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Comparing Nutrients in 500 calories Blanched AlmondsVS Cookies, gluten-free, chocolate wafer

Weight per 500 calories

Blanched Almonds
84.7g
Cookies, gluten-free, chocolate wafer
92g

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

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

Macros Ratio

Protein Fat Carbs

Blanched Almonds
14%
75%
11%
Cookies, gluten-free, chocolate wafer
3%
51%
46%
500 kcal ▼

Macro Nutrients

Blanched Almondsvs Cookies, gluten-free, chocolate wafer
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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46%44.5g
Fat
29%28g
44.5 gvs28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.5%3.35g
Saturated Fat
44%14g
3.35 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.21%0.003g
Omega 3
7.16%0.11g
0.003 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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61.6%10.5g
Omega 6
11.6%1.97g
10.5 gvs1.97 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%16g
Carbohydrate
44.7%58g
16 gvs58 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.4%3.92g
Sugars
52.3%38g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.92 gvs38 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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%0.025g
Glucose
%0g
0.025 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.78g
Sucrose
%34.3g
3.78 gvs34.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.4g
Fiber
3.9%1.48g
8.4 gvs1.48 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.4%18g
Protein
6.7%3.75g
18 gvs3.75 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Blanched Almondsvs Cookies, gluten-free, chocolate wafer
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.5%0.16mg
Vitamin B1
NA
Thiamine
0.16 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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46.3%0.6mg
Vitamin B2
NA
Riboflavin
0.6 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.5%2.97mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
2.97 mgvsNA 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
5.32%0.27mg
Vitamin B5
7.95%0.4mg
Pantothenic acid
0.27 mgvs0.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7.5%0.097mg
Vitamin B6
NA
Pyridoxine
0.097 mgvsNA 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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10.4%41.5μg
Vitamin B9
NA
Folates and Folic Acid
41.5 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
NA
Ascorbic acid
0 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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134%20mg
Vitamin E
NA
Tocopherols and Tocotrienols
20 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

Blanched Almondsvs Cookies, gluten-free, chocolate wafer
20%200mg
Calcium
10%101mg
200 mgvs101 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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97%0.87mg
Copper
26.6%0.24mg
0.87 mgvs0.24 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 .

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34.7%2.78mg
Iron
42.4%3.4mg
2.78 mgvs3.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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54%227mg
Magnesium
9.02%38mg
227 mgvs38 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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67.6%1.56mg
Manganese
16.5%0.38mg
1.56 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
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 .

Find Nuts and Seeds rich in Molybdenum
58.2%408mg
Phosphorus
19%133mg
408 mgvs133 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.4%558mg
Potassium
9.24%314mg
558 mgvs314 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.93%2.7μg
Selenium
NA
2.7 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.07%16mg
Sodium
7.5%113mg
16 mgvs113 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.5mg
Zinc
6.55%0.72mg
2.5 mgvs0.72 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.82g
Water
0.034%1.27g
3.82 gvs1.27 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 Blanched Almonds vs Cookies, gluten-free, chocolate wafer:
Comparing minerals per 500 calories for Blanched Almonds vs Cookies, gluten-free, chocolate wafer:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsCookies, gluten-free, chocolate waferVS Roasted AlmondsBlanched AlmondsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer
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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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