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

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Blanched Almonds

14%

75%

11%

7 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Blanched Almonds

37%1074kcal

Energy

40.4%1171kcal

1074 kcalvs1171 kcal

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

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62.2%60.4g

Fat

107%104g

60.4 gvs104 g

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

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95%30.4g

Saturated Fat

24.5%7.84g

30.4 gvs7.84 g

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

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15.4%0.25g

Omega 3

0.5%0.008g

0.25 gvs0.008 g

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

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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 .

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Cholesterol

0%0mg

NA mgvs0 mg

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

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96%125g

Carbohydrate

28.5%37g

125 gvs37 g

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

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112%81.3g

Sugars

12.7%9.2g

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

81.3 gvs9.2 g

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

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0%0g

Fructose

0%0g

≤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 g

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

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%0g

Glucose

%0.06g

0 gvs0.06 g

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

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%73.6g

Sucrose

%8.85g

73.6 gvs8.85 g

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

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8.36%3.18g

Fiber

51.7%19.6g

3.18 gvs19.6 g

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

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14.4%8.06g

Protein

76%42.5g

8.06 gvs42.5 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Blanched Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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Vitamin B1

31.6%0.38mg

Thiamine

NA mgvs0.38 mg

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

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Vitamin B2

109%1.4mg

Riboflavin

NA mgvs1.4 mg

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

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Vitamin B3

43.4%6.95mg

Niacin, nicotinic acid, niacinamide

NA mgvs6.95 mg

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

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17%0.85mg

Vitamin B5

12.5%0.62mg

Pantothenic acid

0.85 mgvs0.62 mg

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

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Vitamin B6

17.6%0.23mg

Pyridoxine

NA mgvs0.23 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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Vitamin B9

24.3%97μg

Folates and Folic Acid

NA μgvs97 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

314%47mg

Tocopherols and Tocotrienols

NA mgvs47 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Blanched Almonds

21.6%216mg

Calcium

47%468mg

216 mgvs468 mg

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

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57%0.51mg

Copper

226%2.04mg

0.51 mgvs2.04 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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91%7.3mg

Iron

81.4%6.5mg

7.3 mgvs6.5 mg

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

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19.4%81.4mg

Magnesium

127%532mg

81.4 mgvs532 mg

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

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35.5%0.82mg

Manganese

158%3.64mg

0.82 mgvs3.64 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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41%286mg

Phosphorus

136%955mg

286 mgvs955 mg

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

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20%675mg

Potassium

38.5%1308mg

675 mgvs1308 mg

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

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Selenium

11.5%6.35μg

NA μgvs6.35 μg

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

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16%242mg

Sodium

2.5%37.7mg

242 mgvs37.7 mg

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

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14%1.55mg

Zinc

53.6%5.9mg

1.55 mgvs5.9 mg

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

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0.073%2.7g

Water

0.24%8.95g

2.7 gvs8.95 g

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

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

Cookies, gluten-free, chocolate wafer have 1.4 times more Vitamin B5 than Blanched Almonds.

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

Cookies, gluten-free, chocolate wafer have 6.4 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 2.2 times more Calcium, 4 times more Copper, 6.5 times more Magnesium, 4.5 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 3.8 times more Zinc than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Blanched Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, gluten-free, chocolate wafer have 3.9 times more Saturated Fat, 31 times more Omega 3, 3.4 times more Carbohydrate and 8.9 times more Sugars than Blanched Almonds.
While Blanched Almonds contain 1.7 times more Fat, 5.8 times more Omega 6, 6.2 times more Fiber and 5.3 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Blanched Almonds have similar amounts of Energy per 7 oz.
Both Cookies, gluten-free, chocolate wafer as well as Blanched 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 waferBlanched AlmondsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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