Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate waferVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Blanched Almonds

14%

75%

11%

100 g ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Blanched Almonds

18.7%541kcal

Energy

20.3%590kcal

541 kcalvs590 kcal

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

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31.4%30.4g

Fat

54%52.5g

30.4 gvs52.5 g

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

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48%15.3g

Saturated Fat

12.4%3.95g

15.3 gvs3.95 g

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

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7.75%0.12g

Omega 3

0.25%0.004g

0.12 gvs0.004 g

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

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12.6%2.13g

Omega 6

72.7%12.4g

2.13 gvs12.4 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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48.3%63g

Carbohydrate

14.4%18.7g

63 gvs18.7 g

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

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56.5%41g

Sugars

6.4%4.63g

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

41 gvs4.63 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

%0.03g

0 gvs0.03 g

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

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%37g

Sucrose

%4.46g

37 gvs4.46 g

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

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4.2%1.6g

Fiber

26%9.9g

1.6 gvs9.9 g

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

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7.25%4.06g

Protein

38.2%21.4g

4.06 gvs21.4 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

16%0.19mg

Thiamine

NA mgvs0.19 mg

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

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Vitamin B2

54.7%0.71mg

Riboflavin

NA mgvs0.71 mg

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

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Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

NA mgvs3.5 mg

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

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8.6%0.43mg

Vitamin B5

6.28%0.31mg

Pantothenic acid

0.43 mgvs0.31 mg

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

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Vitamin B6

8.85%0.12mg

Pyridoxine

NA mgvs0.12 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

12.3%49μg

Folates and Folic Acid

NA μgvs49 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

158%23.8mg

Tocopherols and Tocotrienols

NA mgvs23.8 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

11%109mg

Calcium

23.6%236mg

109 mgvs236 mg

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

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28.8%0.26mg

Copper

114%1.03mg

0.26 mgvs1.03 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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46%3.67mg

Iron

41%3.28mg

3.67 mgvs3.28 mg

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

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9.76%41mg

Magnesium

64%268mg

41 mgvs268 mg

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

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18%0.41mg

Manganese

79.8%1.84mg

0.41 mgvs1.84 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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20.6%144mg

Phosphorus

68.7%481mg

144 mgvs481 mg

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

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10%340mg

Potassium

19.4%659mg

340 mgvs659 mg

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

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Selenium

5.8%3.2μg

NA μgvs3.2 μg

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

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8.13%122mg

Sodium

1.27%19mg

122 mgvs19 mg

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

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7.1%0.78mg

Zinc

27%2.97mg

0.78 mgvs2.97 mg

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

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0.037%1.37g

Water

0.12%4.5g

1.37 gvs4.5 g

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

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Lets compare vitamin content per 100 grams 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 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
Both Cookies, gluten-free, chocolate wafer as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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 100 grams Cookies, gluten-free, chocolate waferVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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