Comparing Nutrients in 100 calories Blanched AlmondsVS Cookies, sugar wafer, chocolate-covered

Weight per 100 calories

Blanched Almonds

17g

Cookies, sugar wafer, chocolate-covered

19g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Blanched Almonds or Cookies, sugar wafer, chocolate-covered?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cookies, sugar wafer, chocolate-covered

47%

50%

100 kcal ▼

Macro Nutrients

Blanched Almondsvs Cookies, sugar wafer, chocolate-covered

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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9.18%8.9g

Fat

5.4%5.25g

8.9 gvs5.25 g

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

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2.1%0.67g

Saturated Fat

10.2%3.28g

0.67 gvs3.28 g

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

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0.042%0.001g

Omega 3

3.43%0.055g

0.001 gvs0.055 g

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

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12.3%2.1g

Omega 6

4.35%0.74g

2.1 gvs0.74 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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2.43%3.16g

Carbohydrate

9.65%12.5g

3.16 gvs12.5 g

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

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1.1%0.78g

Sugars

13.6%9.83g

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

0.78 gvs9.83 g

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

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0%0g

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 gvsNA g

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

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%0.005g

Glucose

0.005 gvsNA g

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

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%0.76g

Sucrose

0.76 gvsNA g

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

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4.4%1.68g

Fiber

1.7%0.65g

1.68 gvs0.65 g

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

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6.48%3.63g

Protein

1.17%0.66g

3.63 gvs0.66 g

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

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Vitamins

Blanched Almondsvs Cookies, sugar wafer, chocolate-covered

0%0μg

Vitamin A

0.021%0.19μg

RAE, retinol activity equivalents

0 μgvs0.19 μg

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

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2.7%0.032mg

Vitamin B1

1.5%0.018mg

Thiamine

0.032 mgvs0.018 mg

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

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9.27%0.12mg

Vitamin B2

3.14%0.041mg

Riboflavin

0.12 mgvs0.041 mg

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

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3.7%0.59mg

Vitamin B3

0.76%0.12mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs0.12 mg

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

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1.06%0.053mg

Vitamin B5

Pantothenic acid

0.053 mgvsNA mg

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

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1.5%0.019mg

Vitamin B6

0.7%0.009mg

Pyridoxine

0.019 mgvs0.009 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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2.08%8.3μg

Vitamin B9

0.71%2.85μg

Folates and Folic Acid

8.3 μgvs2.85 μg

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

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0%0μg

Vitamin B12

1.2%0.029μg

Cobalamin

0 μgvs0.029 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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27%4.03mg

Vitamin E

2.74%0.41mg

Tocopherols and Tocotrienols

4.03 mgvs0.41 mg

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

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0%0μg

Vitamin K

1.1%1.3μg

Phytomenadione or phylloquinone

0 μgvs1.3 μg

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

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Minerals

Blanched Almondsvs Cookies, sugar wafer, chocolate-covered

4%40mg

Calcium

0%0mg

40 mgvs0 mg

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

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19.3%0.17mg

Copper

5.6%0.05mg

0.17 mgvs0.05 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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6.95%0.56mg

Iron

2.95%0.24mg

0.56 mgvs0.24 mg

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

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11%45.4mg

Magnesium

2.04%8.56mg

45.4 mgvs8.56 mg

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

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13.5%0.31mg

Manganese

0.31 mgvsNA 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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11.6%81.5mg

Phosphorus

3.18%22.2mg

81.5 mgvs22.2 mg

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

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3.3%112mg

Potassium

1.74%59mg

112 mgvs59 mg

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

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0.99%0.54μg

Selenium

1.87%1.03μg

0.54 μgvs1.03 μg

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

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0.21%3.22mg

Sodium

1.75%26.2mg

3.22 mgvs26.2 mg

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

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4.58%0.5mg

Zinc

1.05%0.12mg

0.5 mgvs0.12 mg

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

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0.021%0.76g

Water

0.009%0.33g

0.76 gvs0.33 g

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

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Lets compare vitamin content per 100 calories of Blanched Almonds vs Cookies, sugar wafer, chocolate-covered:

Blanched Almonds have 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 9.8 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 Blanched Almonds.
Both Blanched Almonds as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Cookies, sugar wafer, chocolate-covered:

Blanched Almonds have more Calcium, 3.5 times more Copper, 2.4 times more Iron, 5.3 times more Magnesium, 3.7 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Zinc than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain 1.9 times more Selenium and 8.1 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 calories:

Blanched Almonds have 1.7 times more Fat, 2.8 times more Omega 6, 2.6 times more Fiber and 5.5 times more Protein than Cookies, sugar wafer, chocolate-covered.
While Cookies, sugar wafer, chocolate-covered contain 4.9 times more Saturated Fat, 81 times more Omega 3, 4 times more Carbohydrate and 12.5 times more Sugars than Blanched Almonds.
Both Blanched Almonds and Cookies, sugar wafer, chocolate-covered have similar amounts of Energy per 100 kcal.
Both Blanched Almonds as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Blanched AlmondsVS Roasted AlmondsCookies, sugar wafer, chocolate-coveredVS Roasted AlmondsBlanched AlmondsVS 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 100 calories Blanched AlmondsVS Cookies, sugar wafer, chocolate-covered

Weight per 100 calories

Which food has more nutrients per 100 calories - Blanched Almonds or Cookies, sugar wafer, chocolate-covered?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: