Comparing Nutrients in 5 ounces AlmondsVS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

44%

52%

5 oz ▼

Macro Nutrients

Almondsvs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

28.3%821kcal

Energy

24%697kcal

821 kcalvs697 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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73%70.8g

Fat

36%35g

70.8 gvs35 g

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

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17%5.4g

Saturated Fat

36%11.5g

5.4 gvs11.5 g

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

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0.27%0.004g

Omega 3

77.7%1.24g

0.004 gvs1.24 g

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

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103%17.5g

Omega 6

62.7%10.7g

17.5 gvs10.7 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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23.5%30.5g

Carbohydrate

71.3%93g

30.5 gvs93 g

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

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8.5%6.17g

Sugars

64.3%46.6g

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

6.17 gvs46.6 g

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

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0.22%0.16g

Fructose

0.76%0.55g

≤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]

0.16 gvs0.55 g

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

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%0.24g

Glucose

%1.7g

0.24 gvs1.7 g

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

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%5.6g

Sucrose

%44.4g

5.6 gvs44.4 g

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

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46.6%17.7g

Fiber

7.46%2.83g

17.7 gvs2.83 g

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

Find Nuts and Seeds rich in Fiber

53.5%30g

Protein

13%7.23g

30 gvs7.23 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

Almondsvs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

24.2%0.29mg

Vitamin B1

34.5%0.41mg

Thiamine

0.29 mgvs0.41 mg

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

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124%1.6mg

Vitamin B2

32.4%0.42mg

Riboflavin

1.6 mgvs0.42 mg

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

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32%5.13mg

Vitamin B3

23.6%3.78mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs3.78 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

13.4%0.67mg

Vitamin B5

Pantothenic acid

0.67 mgvsNA 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

15%0.19mg

Vitamin B6

6.32%0.082mg

Pyridoxine

0.19 mgvs0.082 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

25.5%102μg

Folates and Folic Acid

62.4 μgvs102 μg

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

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0%0μg

Vitamin B12

1.77%0.043μg

Cobalamin

0 μgvs0.043 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

0%0mg

Ascorbic acid

0 mgvs0 mg

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

Find Nuts and Seeds rich in Vitamin C

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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242%36.3mg

Vitamin E

19%2.85mg

Tocopherols and Tocotrienols

36.3 mgvs2.85 mg

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

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0%0μg

Vitamin K

40%47.8μg

Phytomenadione or phylloquinone

0 μgvs47.8 μg

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

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Minerals

Almondsvs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

38%381mg

Calcium

2.98%29.8mg

381 mgvs29.8 mg

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

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162%1.46mg

Copper

51%0.46mg

1.46 mgvs0.46 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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65.7%5.26mg

Iron

99%7.9mg

5.26 mgvs7.9 mg

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

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91%383mg

Magnesium

14%58mg

383 mgvs58 mg

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

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134%3.1mg

Manganese

38.2%0.88mg

3.1 mgvs0.88 mg

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

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143%64.2μg

Molybdenum

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

64.2 μgvsNA μg

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

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97%682mg

Phosphorus

22%155mg

682 mgvs155 mg

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

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30.6%1039mg

Potassium

7.13%242mg

1039 mgvs242 mg

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

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10.6%5.8μg

Selenium

10%5.53μg

5.8 μgvs5.53 μg

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

Find Nuts and Seeds rich in Selenium

0.094%1.4mg

Sodium

29.4%441mg

1.4 mgvs441 mg

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

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40.2%4.42mg

Zinc

9.28%1.02mg

4.42 mgvs1.02 mg

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

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0.17%6.25g

Water

0.14%5.06g

6.25 gvs5.06 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

Almonds have 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6 and 12.8 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
Both Almonds as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

Almonds have 12.8 times more Calcium, 3.2 times more Copper, 6.6 times more Magnesium, 3.5 times more Manganese, 4.4 times more Phosphorus, 4.3 times more Potassium and 4.3 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.5 times more Iron and 311 times more Sodium than Almonds.
Both Almonds and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Almonds have 2 times more Fat, 1.6 times more Omega 6, 6.3 times more Fiber and 4.1 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 2.1 times more Saturated Fat, 292.3 times more Omega 3, 3 times more Carbohydrate and 7.6 times more Sugars than Almonds.
Both Almonds and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have similar amounts of Energy per 5 oz.
Both Almonds as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsCookies, chocolate chip, commercially prepared, regular, higher fat, enrichedVS Blanched AlmondsAlmondsVS Cookies, chocolate chip, commercially prepared, soft-typeCookies, chocolate chip, commercially prepared, regular, higher fat, enrichedVS Cookies, chocolate chip, commercially prepared, soft-type

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: