Comparing Nutrients in 5 ounces AlmondsVS Cookies, sugar wafer, chocolate-covered

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, sugar wafer, chocolate-covered

47%

50%

5 oz ▼

Macro Nutrients

Almondsvs Cookies, sugar wafer, chocolate-covered

28.3%821kcal

Energy

25.7%746kcal

821 kcalvs746 kcal

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

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73%70.8g

Fat

40.3%39g

70.8 gvs39 g

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

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17%5.4g

Saturated Fat

76.4%24.4g

5.4 gvs24.4 g

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

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0.27%0.004g

Omega 3

25.6%0.41g

0.004 gvs0.41 g

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

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103%17.5g

Omega 6

32.4%5.5g

17.5 gvs5.5 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

72%94g

30.5 gvs94 g

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

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8.5%6.17g

Sugars

101%73.3g

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

6.17 gvs73.3 g

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

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0.22%0.16g

Fructose

≤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 gvsNA g

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

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%0.24g

Glucose

0.24 gvsNA g

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

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%5.6g

Sucrose

5.6 gvsNA g

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

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46.6%17.7g

Fiber

12.7%4.8g

17.7 gvs4.8 g

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

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53.5%30g

Protein

8.73%4.9g

30 gvs4.9 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

0.16%1.4μg

RAE, retinol activity equivalents

0 μgvs1.4 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

11%0.13mg

Thiamine

0.29 mgvs0.13 mg

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

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124%1.6mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.6 mgvs0.3 mg

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

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32%5.13mg

Vitamin B3

5.7%0.91mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs0.91 mg

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

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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

5.23%0.068mg

Pyridoxine

0.19 mgvs0.068 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

5.3%21.3μg

Folates and Folic Acid

62.4 μgvs21.3 μg

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

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0%0μg

Vitamin B12

8.86%0.21μg

Cobalamin

0 μgvs0.21 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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242%36.3mg

Vitamin E

20.4%3.06mg

Tocopherols and Tocotrienols

36.3 mgvs3.06 mg

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

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0%0μg

Vitamin K

8.15%9.8μg

Phytomenadione or phylloquinone

0 μgvs9.8 μg

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

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Minerals

Almondsvs Cookies, sugar wafer, chocolate-covered

38%381mg

Calcium

0%0mg

381 mgvs0 mg

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

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162%1.46mg

Copper

41.7%0.38mg

1.46 mgvs0.38 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

22%1.76mg

5.26 mgvs1.76 mg

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

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91%383mg

Magnesium

15%63.8mg

383 mgvs63.8 mg

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

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134%3.1mg

Manganese

3.1 mgvsNA 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

23.7%166mg

682 mgvs166 mg

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

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30.6%1039mg

Potassium

13%441mg

1039 mgvs441 mg

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

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10.6%5.8μg

Selenium

14%7.65μg

5.8 μgvs7.65 μg

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

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0.094%1.4mg

Sodium

13%196mg

1.4 mgvs196 mg

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

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40.2%4.42mg

Zinc

7.86%0.86mg

4.42 mgvs0.86 mg

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

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0.17%6.25g

Water

0.066%2.45g

6.25 gvs2.45 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, sugar wafer, chocolate-covered:

Almonds have 2.2 times more Vitamin B1, 5.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 11.9 times more Vitamin E than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain more Vitamin B12 and more Vitamin K than Almonds.
Both Almonds as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cookies, sugar wafer, chocolate-covered:

Almonds have more Calcium, 3.9 times more Copper, 3 times more Iron, 6 times more Magnesium, 4.1 times more Phosphorus, 2.4 times more Potassium and 5.1 times more Zinc than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain 1.3 times more Selenium and 138 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

Almonds have 1.8 times more Fat, 3.2 times more Omega 6, 3.7 times more Fiber and 6.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain 4.5 times more Saturated Fat, 96.3 times more Omega 3, 3.1 times more Carbohydrate and 11.9 times more Sugars than Almonds.
Both Almonds and Cookies, sugar wafer, chocolate-covered have similar amounts of Energy per 5 oz.
Both Almonds as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Cookies, sugar wafer, chocolate-covered

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: