Comparing Nutrients in 7 ounces AlmondsVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, gluten-free, chocolate wafer

51%

46%

7 oz ▼

Macro Nutrients

Almondsvs Cookies, gluten-free, chocolate wafer

39.6%1149kcal

Energy

37%1074kcal

1149 kcalvs1074 kcal

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

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102%99g

Fat

62.2%60.4g

99 gvs60.4 g

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

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23.6%7.54g

Saturated Fat

95%30.4g

7.54 gvs30.4 g

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

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0.37%0.006g

Omega 3

15.4%0.25g

0.006 gvs0.25 g

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

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144%24.5g

Omega 6

25%4.23g

24.5 gvs4.23 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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33%42.8g

Carbohydrate

96%125g

42.8 gvs125 g

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

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12%8.63g

Sugars

112%81.3g

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

8.63 gvs81.3 g

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

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0.3%0.22g

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]

0.22 gvs0 g

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

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%0.34g

Glucose

%0g

0.34 gvs0 g

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

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%7.84g

Sucrose

%73.6g

7.84 gvs73.6 g

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

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65.3%25g

Fiber

8.36%3.18g

25 gvs3.18 g

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

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75%42g

Protein

14.4%8.06g

42 gvs8.06 g

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

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Vitamins

Almondsvs Cookies, gluten-free, chocolate wafer

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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34%0.41mg

Vitamin B1

Thiamine

0.41 mgvsNA mg

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

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174%2.26mg

Vitamin B2

Riboflavin

2.26 mgvsNA mg

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

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45%7.18mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

7.18 mgvsNA 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

18.7%0.93mg

Vitamin B5

17%0.85mg

Pantothenic acid

0.93 mgvs0.85 mg

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

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21%0.27mg

Vitamin B6

Pyridoxine

0.27 mgvsNA mg

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

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377%113μg

Vitamin B7

Biotin

113 μgvsNA μg

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

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22%87.3μg

Vitamin B9

Folates and Folic Acid

87.3 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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339%51mg

Vitamin E

Tocopherols and Tocotrienols

51 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Cookies, gluten-free, chocolate wafer

53.4%534mg

Calcium

21.6%216mg

534 mgvs216 mg

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

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227%2.05mg

Copper

57%0.51mg

2.05 mgvs0.51 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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92%7.36mg

Iron

91%7.3mg

7.36 mgvs7.3 mg

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

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128%536mg

Magnesium

19.4%81.4mg

536 mgvs81.4 mg

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

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188%4.32mg

Manganese

35.5%0.82mg

4.32 mgvs0.82 mg

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

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200%90μg

Molybdenum

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

90 μgvsNA μg

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

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136%955mg

Phosphorus

41%286mg

955 mgvs286 mg

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

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42.8%1455mg

Potassium

20%675mg

1455 mgvs675 mg

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

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14.8%8.14μg

Selenium

8.14 μgvsNA μg

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

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0.13%2mg

Sodium

16%242mg

2 mgvs242 mg

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

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56.3%6.2mg

Zinc

14%1.55mg

6.2 mgvs1.55 mg

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

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0.24%8.75g

Water

0.073%2.7g

8.75 gvs2.7 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 Almonds vs Cookies, gluten-free, chocolate wafer:

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

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

Almonds have 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.
While Cookies, gluten-free, chocolate wafer contain 122 times more Sodium than Almonds.
Both Almonds and Cookies, gluten-free, chocolate wafer have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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

Compare more foods per 7 oz:

AlmondsVS Blanched AlmondsCookies, gluten-free, chocolate waferVS Blanched AlmondsAlmondsVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Compare Foods

Comparing Nutrients in 7 ounces AlmondsVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: