Comparing Nutrients in 100 grams AlmondsVS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cookies, oatmeal, commercially prepared, special dietary

35%

61%

100 g ▼

Macro Nutrients

Almondsvs Cookies, oatmeal, commercially prepared, special dietary

20%579kcal

Energy

15.5%449kcal

579 kcalvs449 kcal

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

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51.5%50g

Fat

18.6%18g

50 gvs18 g

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

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12%3.8g

Saturated Fat

8.4%2.7g

3.8 gvs2.7 g

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

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0.19%0.003g

Omega 3

29%0.46g

0.003 gvs0.46 g

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

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72.5%12.3g

Omega 6

37%6.3g

12.3 gvs6.3 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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16.6%21.6g

Carbohydrate

53.8%70g

21.6 gvs70 g

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

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6%4.35g

Sugars

43.7%31.7g

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

4.35 gvs31.7 g

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

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0.15%0.11g

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]

0.11 gvsNA g

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

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%0.17g

Glucose

0.17 gvsNA g

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

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%3.95g

Sucrose

3.95 gvsNA g

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

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33%12.5g

Fiber

7.63%2.9g

12.5 gvs2.9 g

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

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37.8%21g

Protein

8.57%4.8g

21 gvs4.8 g

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

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Vitamins

Almondsvs Cookies, oatmeal, commercially prepared, special dietary

0%0μg

Vitamin A

0.11%1μg

RAE, retinol activity equivalents

0 μgvs1 μg

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

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17%0.21mg

Vitamin B1

38.3%0.46mg

Thiamine

0.21 mgvs0.46 mg

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

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87.5%1.14mg

Vitamin B2

16.2%0.21mg

Riboflavin

1.14 mgvs0.21 mg

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

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22.6%3.6mg

Vitamin B3

20.2%3.24mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs3.24 mg

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

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9.4%0.47mg

Vitamin B5

5.7%0.29mg

Pantothenic acid

0.47 mgvs0.29 mg

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

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10.5%0.14mg

Vitamin B6

2%0.026mg

Pyridoxine

0.14 mgvs0.026 mg

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

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190%57μg

Vitamin B7

Biotin

57 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

44 μgvs46 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

0.33%0.3mg

Ascorbic acid

0 mgvs0.3 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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171%25.6mg

Vitamin E

10%1.52mg

Tocopherols and Tocotrienols

25.6 mgvs1.52 mg

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

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0%0μg

Vitamin K

5.83%7μg

Phytomenadione or phylloquinone

0 μgvs7 μg

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

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Minerals

Almondsvs Cookies, oatmeal, commercially prepared, special dietary

27%269mg

Calcium

5.4%54mg

269 mgvs54 mg

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

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115%1.03mg

Copper

16.8%0.15mg

1.03 mgvs0.15 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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46.4%3.7mg

Iron

51%4.07mg

3.7 mgvs4.07 mg

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

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64.3%270mg

Magnesium

4.05%17mg

270 mgvs17 mg

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

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95%2.18mg

Manganese

28%0.64mg

2.18 mgvs0.64 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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101%45.3μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

45.3 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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68.7%481mg

Phosphorus

17.4%122mg

481 mgvs122 mg

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

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21.6%733mg

Potassium

5.15%175mg

733 mgvs175 mg

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

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7.45%4.1μg

Selenium

8%4.4μg

4.1 μgvs4.4 μg

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

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0.067%1mg

Sodium

18%273mg

1 mgvs273 mg

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

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28.4%3.12mg

Zinc

4.45%0.49mg

3.12 mgvs0.49 mg

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

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0.12%4.4g

Water

0.18%6.5g

4.4 gvs6.5 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 Almonds vs Cookies, oatmeal, commercially prepared, special dietary:

Almonds have 5.4 times more Vitamin B2, 1.7 times more Vitamin B5, 5.3 times more Vitamin B6 and 16.9 times more Vitamin E than Cookies, oatmeal, commercially prepared, special dietary.
While Cookies, oatmeal, commercially prepared, special dietary contain 2.2 times more Vitamin B1 and more Vitamin K than Almonds.
Both Almonds and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
Both Almonds as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Cookies, oatmeal, commercially prepared, special dietary:

Almonds have 5 times more Calcium, 6.8 times more Copper, 15.9 times more Magnesium, 3.4 times more Manganese, 3.9 times more Phosphorus, 4.2 times more Potassium and 6.4 times more Zinc than Cookies, oatmeal, commercially prepared, special dietary.
While Cookies, oatmeal, commercially prepared, special dietary contain 273 times more Sodium than Almonds.
Both Almonds and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Iron and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

Almonds have 1.3 times more Energy, 2.8 times more Fat, 1.4 times more Saturated Fat, 2 times more Omega 6, 4.3 times more Fiber and 4.4 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
While Cookies, oatmeal, commercially prepared, special dietary contain 154.7 times more Omega 3, 3.2 times more Carbohydrate and 7.3 times more Sugars than Almonds.
Both Almonds as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

AlmondsVS Blanched AlmondsCookies, oatmeal, commercially prepared, special dietaryVS Blanched AlmondsAlmondsVS Cookies, peanut butter sandwich, special dietaryCookies, oatmeal, commercially prepared, special dietaryVS Cookies, peanut butter sandwich, special dietary

Compare Foods

Comparing Nutrients in 100 grams AlmondsVS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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