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Comparing Nutrients in 5 ounces Cookies, sugar wafer, with creme filling, sugar freeVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, with creme filling, sugar free
3%
48%
49%
Roasted Almonds
13%
74%
13%
5 oz ▼

Macro Nutrients

26%753kcal
Energy
29.2%848kcal
753 kcalvs848 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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41.7%40.5g
Fat
76.8%74.5g
40.5 gvs74.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19%6.03g
Saturated Fat
18%5.8g
6.03 gvs5.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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66%1.05g
Omega 3
0.89%0.014g
1.05 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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83.4%14g
Omega 6
108%18.3g
14 gvs18.3 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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72.2%94g
Carbohydrate
23%29.8g
94 gvs29.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g
Sugars
9.5%6.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs6.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.02%0.014g
≤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]
NA gvs0.014 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.014g
NA gvs0.014 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%6.73g
NA gvs6.73 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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53.3%20.3g
Fiber
40.7%15.5g
20.3 gvs15.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.04%5.06g
Protein
53%29.7g
5.06 gvs29.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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28.3%0.34mg
Vitamin B1
9.1%0.11mg
Thiamine
0.34 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.4%0.21mg
Vitamin B2
131%1.7mg
Riboflavin
0.21 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.55mg
Vitamin B3
32.2%5.16mg
Niacin, nicotinic acid, niacinamide
2.55 mgvs5.16 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.78%0.14mg
Vitamin B5
9.1%0.46mg
Pantothenic acid
0.14 mgvs0.46 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.98%0.013mg
Vitamin B6
15%0.19mg
Pyridoxine
0.013 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%59.5μg
Vitamin B9
19.5%78μg
Folates and Folic Acid
59.5 μgvs78 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%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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29%4.37mg
Vitamin E
226%34mg
Tocopherols and Tocotrienols
4.37 mgvs34 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.07%3.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0%0mg
Calcium
38%380mg
0 mgvs380 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6%0.054mg
Copper
173%1.56mg
0.054 mgvs1.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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23%1.83mg
Iron
66%5.3mg
1.83 mgvs5.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.36%9.92mg
Magnesium
94%395mg
9.92 mgvs395 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.7%0.36mg
Manganese
138%3.16mg
0.36 mgvs3.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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8.1%56.7mg
Phosphorus
95%668mg
56.7 mgvs668 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.38%80.8mg
Potassium
29.7%1011mg
80.8 mgvs1011 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.2%8.93μg
Selenium
5.15%2.83μg
8.93 μgvs2.83 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.7%101mg
Sodium
0.28%4.25mg
101 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.58%0.28mg
Zinc
42.7%4.7mg
0.28 mgvs4.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.027%0.99g
Water
0.092%3.4g
0.99 gvs3.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cookies, sugar wafer, with creme filling, sugar free vs Roasted Almonds:
Comparing minerals per 5 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Roasted Almonds:
Comparison of macro-nutrients per 5 ounces:



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