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

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cookies, sugar wafer, chocolate-covered

47%

50%

5 oz ▼

Macro Nutrients

Blanched Almondsvs Cookies, sugar wafer, chocolate-covered

29%836kcal

Energy

25.7%746kcal

836 kcalvs746 kcal

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

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76.7%74.4g

Fat

40.3%39g

74.4 gvs39 g

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

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17.5%5.6g

Saturated Fat

76.4%24.4g

5.6 gvs24.4 g

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

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0.35%0.006g

Omega 3

25.6%0.41g

0.006 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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20.4%26.5g

Carbohydrate

72%94g

26.5 gvs94 g

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

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9.05%6.56g

Sugars

101%73.3g

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

6.56 gvs73.3 g

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

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0%0g

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 gvsNA g

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

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%0.043g

Glucose

0.043 gvsNA g

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

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%6.32g

Sucrose

6.32 gvsNA g

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

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37%14g

Fiber

12.7%4.8g

14 gvs4.8 g

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

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54%30.3g

Protein

8.73%4.9g

30.3 gvs4.9 g

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

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Vitamins

Blanched 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 .

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22.6%0.27mg

Vitamin B1

11%0.13mg

Thiamine

0.27 mgvs0.13 mg

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

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77.5%1mg

Vitamin B2

23.4%0.3mg

Riboflavin

1 mgvs0.3 mg

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

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31%4.96mg

Vitamin B3

5.7%0.91mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs0.91 mg

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

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8.9%0.45mg

Vitamin B5

Pantothenic acid

0.45 mgvsNA mg

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

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12.5%0.16mg

Vitamin B6

5.23%0.068mg

Pyridoxine

0.16 mgvs0.068 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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17.4%69.5μg

Vitamin B9

5.3%21.3μg

Folates and Folic Acid

69.5 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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224%33.7mg

Vitamin E

20.4%3.06mg

Tocopherols and Tocotrienols

33.7 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

Blanched Almondsvs Cookies, sugar wafer, chocolate-covered

33.5%335mg

Calcium

0%0mg

335 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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58%4.65mg

Iron

22%1.76mg

4.65 mgvs1.76 mg

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

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90%380mg

Magnesium

15%63.8mg

380 mgvs63.8 mg

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

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113%2.6mg

Manganese

2.6 mgvsNA 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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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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27.5%934mg

Potassium

13%441mg

934 mgvs441 mg

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

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8.25%4.54μg

Selenium

14%7.65μg

4.54 μgvs7.65 μg

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

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1.8%27mg

Sodium

13%196mg

27 mgvs196 mg

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

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38.3%4.2mg

Zinc

7.86%0.86mg

4.2 mgvs0.86 mg

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

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0.17%6.4g

Water

0.066%2.45g

6.4 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 Blanched Almonds vs Cookies, sugar wafer, chocolate-covered:

Blanched Almonds have 2 times more Vitamin B1, 3.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 11 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 Blanched Almonds.
Both Blanched 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 Blanched Almonds vs Cookies, sugar wafer, chocolate-covered:

Blanched Almonds have more Calcium, 3.9 times more Copper, 2.6 times more Iron, 6 times more Magnesium, 4.1 times more Phosphorus, 2.1 times more Potassium and 4.9 times more Zinc than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain 1.7 times more Selenium and 7.3 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

Blanched Almonds have 1.9 times more Fat, 3.2 times more Omega 6, 2.9 times more Fiber and 6.2 times more Protein than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain 4.4 times more Saturated Fat, 72.3 times more Omega 3, 3.5 times more Carbohydrate and 11.2 times more Sugars than Blanched Almonds.
Both Blanched Almonds and Cookies, sugar wafer, chocolate-covered have similar amounts of Energy per 5 oz.
Both Blanched 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:

Blanched AlmondsVS Roasted AlmondsCookies, sugar wafer, chocolate-coveredVS Roasted AlmondsBlanched AlmondsVS 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 Blanched AlmondsVS Cookies, sugar wafer, chocolate-covered

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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