Comparing Nutrients in 7 ounces Blanched AlmondsVS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cookies, chocolate chip, commercially prepared, soft-type

39%

58%

7 oz ▼

Macro Nutrients

Blanched Almondsvs Cookies, chocolate chip, commercially prepared, soft-type

40.4%1171kcal

Energy

30.4%881kcal

1171 kcalvs881 kcal

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

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107%104g

Fat

40.4%39.2g

104 gvs39.2 g

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

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24.5%7.84g

Saturated Fat

60.5%19.4g

7.84 gvs19.4 g

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

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0.5%0.008g

Omega 3

7.07%0.11g

0.008 gvs0.11 g

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

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144%24.5g

Omega 6

20%3.4g

24.5 gvs3.4 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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28.5%37g

Carbohydrate

100%130g

37 gvs130 g

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

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12.7%9.2g

Sugars

102%73.6g

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

9.2 gvs73.6 g

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

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0%0g

Fructose

17.3%12.6g

≤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 gvs12.6 g

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

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%0.06g

Glucose

%16.6g

0.06 gvs16.6 g

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

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%8.85g

Sucrose

%44g

8.85 gvs44 g

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

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51.7%19.6g

Fiber

9.4%3.57g

19.6 gvs3.57 g

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

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76%42.5g

Protein

13%7.2g

42.5 gvs7.2 g

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

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Vitamins

Blanched Almondsvs Cookies, chocolate chip, commercially prepared, soft-type

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 .

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31.6%0.38mg

Vitamin B1

23%0.28mg

Thiamine

0.38 mgvs0.28 mg

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

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109%1.4mg

Vitamin B2

43.2%0.56mg

Riboflavin

1.4 mgvs0.56 mg

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

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43.4%6.95mg

Vitamin B3

25.5%4.1mg

Niacin, nicotinic acid, niacinamide

6.95 mgvs4.1 mg

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

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12.5%0.62mg

Vitamin B5

14.3%0.71mg

Pantothenic acid

0.62 mgvs0.71 mg

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

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17.6%0.23mg

Vitamin B6

7.63%0.099mg

Pyridoxine

0.23 mgvs0.099 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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24.3%97μg

Vitamin B9

13.4%53.6μg

Folates and Folic Acid

97 μgvs53.6 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 .

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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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314%47mg

Vitamin E

20.5%3.08mg

Tocopherols and Tocotrienols

47 mgvs3.08 mg

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

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0%0μg

Vitamin K

3.97%4.76μg

Phytomenadione or phylloquinone

0 μgvs4.76 μg

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

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Minerals

Blanched Almondsvs Cookies, chocolate chip, commercially prepared, soft-type

47%468mg

Calcium

3.37%33.7mg

468 mgvs33.7 mg

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

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226%2.04mg

Copper

50%0.45mg

2.04 mgvs0.45 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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81.4%6.5mg

Iron

101%8.08mg

6.5 mgvs8.08 mg

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

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127%532mg

Magnesium

13.7%57.5mg

532 mgvs57.5 mg

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

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158%3.64mg

Manganese

36.5%0.84mg

3.64 mgvs0.84 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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136%955mg

Phosphorus

17.3%121mg

955 mgvs121 mg

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

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38.5%1308mg

Potassium

7.6%258mg

1308 mgvs258 mg

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

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11.5%6.35μg

Selenium

11%6.15μg

6.35 μgvs6.15 μg

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

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2.5%37.7mg

Sodium

36.5%548mg

37.7 mgvs548 mg

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

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53.6%5.9mg

Zinc

9.74%1.07mg

5.9 mgvs1.07 mg

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

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0.24%8.95g

Water

0.53%19.6g

8.95 gvs19.6 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 Blanched Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

Blanched Almonds have 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 15.3 times more Vitamin E than Cookies, chocolate chip, commercially prepared, soft-type.
While Cookies, chocolate chip, commercially prepared, soft-type contain more Vitamin K than Blanched Almonds.
Both Blanched Almonds and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Vitamin B5 per 7 oz.
Both Blanched Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Cookies, chocolate chip, commercially prepared, soft-type:

Blanched Almonds have 13.9 times more Calcium, 4.5 times more Copper, 9.2 times more Magnesium, 4.3 times more Manganese, 7.9 times more Phosphorus, 5.1 times more Potassium and 5.5 times more Zinc than Cookies, chocolate chip, commercially prepared, soft-type.
While Cookies, chocolate chip, commercially prepared, soft-type contain 14.5 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Blanched Almonds have 1.3 times more Energy, 2.7 times more Fat, 7.2 times more Omega 6, 5.5 times more Fiber and 5.9 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
While Cookies, chocolate chip, commercially prepared, soft-type contain 2.5 times more Saturated Fat, 14.3 times more Omega 3, 3.5 times more Carbohydrate, 8 times more Sugars and more Fructose than Blanched Almonds.
Both Blanched Almonds as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Blanched AlmondsVS Roasted AlmondsCookies, chocolate chip, commercially prepared, soft-typeVS Roasted AlmondsBlanched AlmondsVS Cookies, chocolate chip, dry mixCookies, chocolate chip, commercially prepared, soft-typeVS Cookies, chocolate chip, dry mix

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Comparing Nutrients in 7 ounces Blanched AlmondsVS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: