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Comparing Nutrients in 5 ounces AlmondsVS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Cookies, chocolate sandwich, with extra creme filling
3%
43%
54%
5 oz ▼

Macro Nutrients

Almondsvs Cookies, chocolate sandwich, with extra creme filling
28.3%821kcal
Energy
24.3%704kcal
821 kcalvs704 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
73%70.8g
Fat
36%34.8g
70.8 gvs34.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
17%5.4g
Saturated Fat
24%7.73g
5.4 gvs7.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.27%0.004g
Omega 3
4.7%0.075g
0.004 gvs0.075 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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103%17.5g
Omega 6
20%3.43g
17.5 gvs3.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
23.5%30.5g
Carbohydrate
74.4%97g
30.5 gvs97 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
8.5%6.17g
Sugars
90%65.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.17 gvs65.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.22%0.16g
Fructose
0.7%0.51g
≤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 gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.24g
Glucose
%1.56g
0.24 gvs1.56 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%5.6g
Sucrose
%63g
5.6 gvs63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
46.6%17.7g
Fiber
10%3.83g
17.7 gvs3.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
53.5%30g
Protein
11%6.14g
30 gvs6.14 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 sandwich, with extra creme filling
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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24.2%0.29mg
Vitamin B1
13.6%0.16mg
Thiamine
0.29 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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124%1.6mg
Vitamin B2
13%0.17mg
Riboflavin
1.6 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
32%5.13mg
Vitamin B3
17%2.75mg
Niacin, nicotinic acid, niacinamide
5.13 mgvs2.75 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
4.03%0.2mg
Pantothenic acid
0.67 mgvs0.2 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
0%0mg
Pyridoxine
0.19 mgvs0 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
269%80.8μg
Vitamin B7
NA
Biotin
80.8 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
15.6%62.4μg
Vitamin B9
16.3%65.2μg
Folates and Folic Acid
62.4 μgvs65.2 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
1.2%0.028μg
Cobalamin
0 μgvs0.028 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
242%36.3mg
Vitamin E
18%2.68mg
Tocopherols and Tocotrienols
36.3 mgvs2.68 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
7.32%8.8μg
Phytomenadione or phylloquinone
0 μgvs8.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Cookies, chocolate sandwich, with extra creme filling
38%381mg
Calcium
2.27%22.7mg
381 mgvs22.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
162%1.46mg
Copper
53%0.48mg
1.46 mgvs0.48 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
65.7%5.26mg
Iron
138%11mg
5.26 mgvs11 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
91%383mg
Magnesium
12%51mg
383 mgvs51 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
134%3.1mg
Manganese
30.6%0.7mg
3.1 mgvs0.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
143%64.2μg
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
97%682mg
Phosphorus
14%98mg
682 mgvs98 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
30.6%1039mg
Potassium
5.7%194mg
1039 mgvs194 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
10.6%5.8μg
Selenium
21%11.5μg
5.8 μgvs11.5 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
33%498mg
1.4 mgvs498 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
40.2%4.42mg
Zinc
10%1.1mg
4.42 mgvs1.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.17%6.25g
Water
0.063%2.34g
6.25 gvs2.34 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 sandwich, with extra creme filling:
Comparing minerals per 5 ounces for Almonds vs Cookies, chocolate sandwich, with extra creme filling:
Comparison of macro-nutrients per 5 ounces:



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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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