Comparing Nutrients in 7 ounces AlmondsVS Cookies, shortbread, reduced fat

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, shortbread, reduced fat

28%

67%

7 oz ▼

Macro Nutrients

Almondsvs Cookies, shortbread, reduced fat

39.6%1149kcal

Energy

31%895kcal

1149 kcalvs895 kcal

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

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102%99g

Fat

28.6%27.8g

99 gvs27.8 g

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

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23.6%7.54g

Saturated Fat

29%9.3g

7.54 gvs9.3 g

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

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0.37%0.006g

Omega 3

20.7%0.33g

0.006 gvs0.33 g

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

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144%24.5g

Omega 6

62%10.5g

24.5 gvs10.5 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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33%42.8g

Carbohydrate

116%151g

42.8 gvs151 g

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

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12%8.63g

Sugars

59.3%43g

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

8.63 gvs43 g

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

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0.3%0.22g

Fructose

0.82%0.6g

≤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 gvs0.6 g

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

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%0.34g

Glucose

%0.71g

0.34 gvs0.71 g

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

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%7.84g

Sucrose

%41.7g

7.84 gvs41.7 g

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

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65.3%25g

Fiber

6.8%2.58g

25 gvs2.58 g

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

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75%42g

Protein

19%10.7g

42 gvs10.7 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Cookies, shortbread, reduced fat

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 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

34%0.41mg

Vitamin B1

58.4%0.7mg

Thiamine

0.41 mgvs0.7 mg

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

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174%2.26mg

Vitamin B2

48%0.62mg

Riboflavin

2.26 mgvs0.62 mg

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

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45%7.18mg

Vitamin B3

40.6%6.5mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs6.5 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

12.7%0.64mg

Pantothenic acid

0.93 mgvs0.64 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

21%0.27mg

Vitamin B6

11%0.14mg

Pyridoxine

0.27 mgvs0.14 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

40%161μg

Folates and Folic Acid

87.3 μgvs161 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

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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339%51mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

51 mgvs4.84 mg

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

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0%0μg

Vitamin K

5.8%6.95μg

Phytomenadione or phylloquinone

0 μgvs6.95 μg

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

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Minerals

Almondsvs Cookies, shortbread, reduced fat

53.4%534mg

Calcium

2.58%25.8mg

534 mgvs25.8 mg

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

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227%2.05mg

Copper

20%0.18mg

2.05 mgvs0.18 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

74%5.9mg

7.36 mgvs5.9 mg

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

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128%536mg

Magnesium

6.6%27.8mg

536 mgvs27.8 mg

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

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188%4.32mg

Manganese

34%0.78mg

4.32 mgvs0.78 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

18.7%131mg

955 mgvs131 mg

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

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42.8%1455mg

Potassium

5.14%175mg

1455 mgvs175 mg

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

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14.8%8.14μg

Selenium

22.4%12.3μg

8.14 μgvs12.3 μg

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

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0.13%2mg

Sodium

75.5%1133mg

2 mgvs1133 mg

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

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56.3%6.2mg

Zinc

8.84%0.97mg

6.2 mgvs0.97 mg

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

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0.24%8.75g

Water

0.19%7.14g

8.75 gvs7.14 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, shortbread, reduced fat:

Almonds have 3.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 10.5 times more Vitamin E than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds and Cookies, shortbread, reduced fat have similar amounts of Vitamin B3 per 7 oz.
Both Almonds as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Cookies, shortbread, reduced fat:

Almonds have 20.7 times more Calcium, 11.5 times more Copper, 1.2 times more Iron, 19.3 times more Magnesium, 5.5 times more Manganese, 7.3 times more Phosphorus, 8.3 times more Potassium and 6.4 times more Zinc than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.5 times more Selenium and 571 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

Almonds have 1.3 times more Energy, 3.6 times more Fat, 2.3 times more Omega 6, 9.6 times more Fiber and 3.9 times more Protein than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 55.7 times more Omega 3, 3.5 times more Carbohydrate and 5 times more Sugars than Almonds.
Both Almonds and Cookies, shortbread, reduced fat have similar amounts of Saturated Fat per 7 oz.
Both Almonds as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

AlmondsVS Blanched AlmondsCookies, shortbread, reduced fatVS Blanched AlmondsAlmondsVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

Comparing Nutrients in 7 ounces AlmondsVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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