Comparing Nutrients in 500 calories Blanched AlmondsVS Cookies, sugar wafers with creme filling, regular

Weight per 500 calories

Blanched Almonds

84.7g

Cookies, sugar wafers with creme filling, regular

100g

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, sugar wafers with creme filling, regular?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cookies, sugar wafers with creme filling, regular

41%

56%

500 kcal ▼

Macro Nutrients

Blanched Almondsvs Cookies, sugar wafers with creme filling, regular

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

24%23g

44.5 gvs23 g

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

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10.5%3.35g

Saturated Fat

37%12g

3.35 gvs12 g

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

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0.21%0.003g

Omega 3

5.73%0.092g

0.003 gvs0.092 g

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

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61.6%10.5g

Omega 6

15%2.54g

10.5 gvs2.54 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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12%16g

Carbohydrate

54%70.4g

16 gvs70.4 g

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

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5.4%3.92g

Sugars

59%42.8g

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

3.92 gvs42.8 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

%40.4g

3.78 gvs40.4 g

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

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22%8.4g

Fiber

4.2%1.6g

8.4 gvs1.6 g

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

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32.4%18g

Protein

6.83%3.82g

18 gvs3.82 g

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

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Vitamins

Blanched Almondsvs Cookies, sugar wafers with creme filling, regular

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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13.5%0.16mg

Vitamin B1

3.07%0.037mg

Thiamine

0.16 mgvs0.037 mg

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

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46.3%0.6mg

Vitamin B2

9.2%0.12mg

Riboflavin

0.6 mgvs0.12 mg

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

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18.5%2.97mg

Vitamin B3

13.6%2.17mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs2.17 mg

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

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5.32%0.27mg

Vitamin B5

7.87%0.39mg

Pantothenic acid

0.27 mgvs0.39 mg

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

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7.5%0.097mg

Vitamin B6

3.3%0.043mg

Pyridoxine

0.097 mgvs0.043 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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10.4%41.5μg

Vitamin B9

19%76.7μg

Folates and Folic Acid

41.5 μgvs76.7 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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134%20mg

Vitamin E

16.6%2.5mg

Tocopherols and Tocotrienols

20 mgvs2.5 mg

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

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0%0μg

Vitamin K

1.74%2.1μg

Phytomenadione or phylloquinone

0 μgvs2.1 μg

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

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Minerals

Blanched Almondsvs Cookies, sugar wafers with creme filling, regular

20%200mg

Calcium

2.7%27mg

200 mgvs27 mg

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

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97%0.87mg

Copper

7.3%0.066mg

0.87 mgvs0.066 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0%0μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs0 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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34.7%2.78mg

Iron

46.4%3.7mg

2.78 mgvs3.7 mg

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

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54%227mg

Magnesium

3.8%16mg

227 mgvs16 mg

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

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67.6%1.56mg

Manganese

18.2%0.42mg

1.56 mgvs0.42 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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58.2%408mg

Phosphorus

10.2%71.7mg

408 mgvs71.7 mg

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

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16.4%558mg

Potassium

3.43%117mg

558 mgvs117 mg

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

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4.93%2.7μg

Selenium

6.7%3.7μg

2.7 μgvs3.7 μg

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

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1.07%16mg

Sodium

6.84%103mg

16 mgvs103 mg

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

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23%2.5mg

Zinc

3.9%0.43mg

2.5 mgvs0.43 mg

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

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0.1%3.82g

Water

0.045%1.65g

3.82 gvs1.65 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, sugar wafers with creme filling, regular:

Blanched Almonds have 4.4 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6 and 8.1 times more Vitamin E than Cookies, sugar wafers with creme filling, regular.
While Cookies, sugar wafers with creme filling, regular contain 1.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Cookies, sugar wafers with creme filling, regular:

Blanched Almonds have 7.4 times more Calcium, 13.2 times more Copper, 14.3 times more Magnesium, 3.7 times more Manganese, 5.7 times more Phosphorus, 4.8 times more Potassium and 5.9 times more Zinc than Cookies, sugar wafers with creme filling, regular.
While Cookies, sugar wafers with creme filling, regular contain 1.3 times more Iron, 1.4 times more Selenium and 6.4 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 1.9 times more Fat, 4.1 times more Omega 6, 5.3 times more Fiber and 4.7 times more Protein than Cookies, sugar wafers with creme filling, regular.
While Cookies, sugar wafers with creme filling, regular contain 3.5 times more Saturated Fat, 27 times more Omega 3, 4.4 times more Carbohydrate and 10.9 times more Sugars than Blanched Almonds.
Both Blanched Almonds and Cookies, sugar wafers with creme filling, regular have similar amounts of Energy per 500 kcal.
Both Blanched Almonds as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsCookies, sugar wafers with creme filling, regularVS Roasted AlmondsBlanched AlmondsVS Cookies, vanilla sandwich with creme fillingCookies, sugar wafers with creme filling, regularVS Cookies, vanilla sandwich with creme filling

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Cookies, sugar wafers with creme filling, regular

Weight per 500 calories

Which food has more nutrients per 500 calories - Blanched Almonds or Cookies, sugar wafers with creme filling, regular?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: