Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate waferVS Almonds

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Almonds

14%

72%

14%

7 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Almonds

37%1074kcal

Energy

39.6%1149kcal

1074 kcalvs1149 kcal

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

Find Baked Products rich in Energy

62.2%60.4g

Fat

102%99g

60.4 gvs99 g

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

Find Baked Products rich in Fat

95%30.4g

Saturated Fat

23.6%7.54g

30.4 gvs7.54 g

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

Find Baked Products rich in Saturated Fat

15.4%0.25g

Omega 3

0.37%0.006g

0.25 gvs0.006 g

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

Find Baked Products rich in Omega 3

25%4.23g

Omega 6

144%24.5g

4.23 gvs24.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

96%125g

Carbohydrate

33%42.8g

125 gvs42.8 g

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

Find Baked Products rich in Carbohydrate

112%81.3g

Sugars

12%8.63g

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

81.3 gvs8.63 g

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

Find Baked Products rich in Sugars

0%0g

Fructose

0.3%0.22g

≤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 gvs0.22 g

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

Find Baked Products rich in Fructose

%0g

Glucose

%0.34g

0 gvs0.34 g

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

Find Baked Products rich in Glucose

%73.6g

Sucrose

%7.84g

73.6 gvs7.84 g

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

Find Baked Products rich in Sucrose

8.36%3.18g

Fiber

65.3%25g

3.18 gvs25 g

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

Find Baked Products rich in Fiber

14.4%8.06g

Protein

75%42g

8.06 gvs42 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cookies, gluten-free, chocolate wafervs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B1

34%0.41mg

Thiamine

NA mgvs0.41 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

Vitamin B2

174%2.26mg

Riboflavin

NA mgvs2.26 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B3

45%7.18mg

Niacin, nicotinic acid, niacinamide

NA mgvs7.18 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

17%0.85mg

Vitamin B5

18.7%0.93mg

Pantothenic acid

0.85 mgvs0.93 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B6

21%0.27mg

Pyridoxine

NA mgvs0.27 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

377%113μg

Biotin

NA μgvs113 μg

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

Find Baked Products rich in Vitamin B7

Vitamin B9

22%87.3μg

Folates and Folic Acid

NA μgvs87.3 μg

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

Find Baked Products rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

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

Find Baked Products rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

339%51mg

Tocopherols and Tocotrienols

NA mgvs51 mg

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

Find Baked Products rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Baked Products rich in Vitamin K

Minerals

Cookies, gluten-free, chocolate wafervs Almonds

21.6%216mg

Calcium

53.4%534mg

216 mgvs534 mg

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

Find Baked Products rich in Calcium

57%0.51mg

Copper

227%2.05mg

0.51 mgvs2.05 mg

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

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

91%7.3mg

Iron

92%7.36mg

7.3 mgvs7.36 mg

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

Find Baked Products rich in Iron

19.4%81.4mg

Magnesium

128%536mg

81.4 mgvs536 mg

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

Find Baked Products rich in Magnesium

35.5%0.82mg

Manganese

188%4.32mg

0.82 mgvs4.32 mg

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

Find Baked Products rich in Manganese

Molybdenum

200%90μg

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

NA μgvs90 μg

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

Find Baked Products rich in Molybdenum

41%286mg

Phosphorus

136%955mg

286 mgvs955 mg

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

Find Baked Products rich in Phosphorus

20%675mg

Potassium

42.8%1455mg

675 mgvs1455 mg

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

Find Baked Products rich in Potassium

Selenium

14.8%8.14μg

NA μgvs8.14 μg

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

Find Baked Products rich in Selenium

16%242mg

Sodium

0.13%2mg

242 mgvs2 mg

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

Find Baked Products rich in Sodium

14%1.55mg

Zinc

56.3%6.2mg

1.55 mgvs6.2 mg

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

Find Baked Products rich in Zinc

0.073%2.7g

Water

0.24%8.75g

2.7 gvs8.75 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 7 ounces of Cookies, gluten-free, chocolate wafer vs Almonds:

Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Cookies, gluten-free, chocolate wafer vs Almonds:

Cookies, gluten-free, chocolate wafer have 122 times more Sodium than Almonds.
While Almonds contain 2.5 times more Calcium, 4 times more Copper, 6.6 times more Magnesium, 5.3 times more Manganese, 3.3 times more Phosphorus, 2.2 times more Potassium and 4 times more Zinc than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, gluten-free, chocolate wafer have 4 times more Saturated Fat, 41.3 times more Omega 3, 2.9 times more Carbohydrate and 9.4 times more Sugars than Almonds.
While Almonds contain 1.6 times more Fat, 5.8 times more Omega 6, 7.8 times more Fiber and 5.2 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Almonds have similar amounts of Energy per 7 oz.
Both Cookies, gluten-free, chocolate wafer as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferAlmondsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate waferVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: