Comparing Nutrients in 7 ounces AlmondsVS Cookies, sugar wafer, chocolate-covered

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, sugar wafer, chocolate-covered

47%

50%

7 oz ▼

Macro Nutrients

Almondsvs Cookies, sugar wafer, chocolate-covered

39.6%1149kcal

Energy

36%1044kcal

1149 kcalvs1044 kcal

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

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102%99g

Fat

56.4%54.8g

99 gvs54.8 g

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

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23.6%7.54g

Saturated Fat

107%34.2g

7.54 gvs34.2 g

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

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0.37%0.006g

Omega 3

36%0.57g

0.006 gvs0.57 g

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

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144%24.5g

Omega 6

45.4%7.7g

24.5 gvs7.7 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

101%131g

42.8 gvs131 g

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

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12%8.63g

Sugars

142%103g

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

8.63 gvs103 g

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

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0.3%0.22g

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]

0.22 gvsNA g

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

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%0.34g

Glucose

0.34 gvsNA g

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

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%7.84g

Sucrose

7.84 gvsNA g

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

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65.3%25g

Fiber

17.8%6.75g

25 gvs6.75 g

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

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75%42g

Protein

12.2%6.85g

42 gvs6.85 g

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

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Vitamins

Almondsvs Cookies, sugar wafer, chocolate-covered

0%0μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

0 μgvs2 μg

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

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34%0.41mg

Vitamin B1

15.5%0.19mg

Thiamine

0.41 mgvs0.19 mg

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

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174%2.26mg

Vitamin B2

33%0.43mg

Riboflavin

2.26 mgvs0.43 mg

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

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45%7.18mg

Vitamin B3

7.96%1.27mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs1.27 mg

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

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18.7%0.93mg

Vitamin B5

Pantothenic acid

0.93 mgvsNA mg

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

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21%0.27mg

Vitamin B6

7.33%0.095mg

Pyridoxine

0.27 mgvs0.095 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

7.44%29.8μg

Folates and Folic Acid

87.3 μgvs29.8 μg

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

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0%0μg

Vitamin B12

12.4%0.3μg

Cobalamin

0 μgvs0.3 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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339%51mg

Vitamin E

28.6%4.3mg

Tocopherols and Tocotrienols

51 mgvs4.3 mg

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

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0%0μg

Vitamin K

11.4%13.7μg

Phytomenadione or phylloquinone

0 μgvs13.7 μg

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

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Minerals

Almondsvs Cookies, sugar wafer, chocolate-covered

53.4%534mg

Calcium

0%0mg

534 mgvs0 mg

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

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227%2.05mg

Copper

58.4%0.53mg

2.05 mgvs0.53 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

30.8%2.46mg

7.36 mgvs2.46 mg

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

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128%536mg

Magnesium

21.3%89.3mg

536 mgvs89.3 mg

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

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188%4.32mg

Manganese

4.32 mgvsNA 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

33%232mg

955 mgvs232 mg

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

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42.8%1455mg

Potassium

18%617mg

1455 mgvs617 mg

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

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14.8%8.14μg

Selenium

19.5%10.7μg

8.14 μgvs10.7 μg

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

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0.13%2mg

Sodium

18.3%274mg

2 mgvs274 mg

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

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56.3%6.2mg

Zinc

11%1.2mg

6.2 mgvs1.2 mg

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

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0.24%8.75g

Water

0.093%3.43g

8.75 gvs3.43 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, sugar wafer, chocolate-covered:

Almonds have 2.2 times more Vitamin B1, 5.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 11.9 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 Almonds.
Both Almonds as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Cookies, sugar wafer, chocolate-covered:

Almonds have more Calcium, 3.9 times more Copper, 3 times more Iron, 6 times more Magnesium, 4.1 times more Phosphorus, 2.4 times more Potassium and 5.1 times more Zinc than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain 1.3 times more Selenium and 138 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

Almonds have 1.8 times more Fat, 3.2 times more Omega 6, 3.7 times more Fiber and 6.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain 4.5 times more Saturated Fat, 96.3 times more Omega 3, 3.1 times more Carbohydrate and 11.9 times more Sugars than Almonds.
Both Almonds and Cookies, sugar wafer, chocolate-covered have similar amounts of Energy per 7 oz.
Both Almonds as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

AlmondsVS Blanched AlmondsCookies, sugar wafer, chocolate-coveredVS Blanched AlmondsAlmondsVS 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 7 ounces AlmondsVS Cookies, sugar wafer, chocolate-covered

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: