Applesauce, unsweetened vs Almond cookie
In short
For the same 100 calories you eat 192 g of applesauce, unsweetened or 19 g of almond cookie. Most of the calories in applesauce, unsweetened come from carbohydrate.
More in applesauce, unsweetened: vitamin C, fiber (8.4×), copper (4.3×), carbohydrates and potassium (12×). More in almond cookie: saturated fat, total fat (17×) and folate (4.2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
192 g · 0.52 g protein · 23.6 g carbs (18.6 g sugars) · 0.31 g fat
19.5 g · 1 g protein · 12.4 g carbs (4.2 g sugars) · 5.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin C84 mg · 0 mg93%0%
- Saturated fatlimit0.015 g · 1.6 g<1%8%
- Fiber2.1 g · 0.25 g8%1%
- Copper0.075 mg · 0.018 mg8%2%
- Total fat0.31 g · 5.1 g<1%7%
- Folate5.8 µg · 24.1 µg1%6%
- Carbohydrates23.6 g · 12.4 g9%5%
- Potassium208 mg · 17.1 mg4%<1%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein0.52 g · 1 g1%·2%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit1.9 mg · 68.7 mg<1%·3%
- Calcium7.7 mg · 2.5 mg1%·<1%
- Iron0.077 mg · 0.58 mg<1%·3%
- Magnesium7.7 mg · 2.7 mg2%·1%
- Phosphorus17.3 mg · 12.8 mg1%·1%
- Zinc0 mg · 0.095 mg0%·1%
- Selenium0.58 µg · 1.2 µg1%·2%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.31 mg · 0.47 mg2%·3%
- Vitamin K0.96 µg · 2.1 µg1%·2%
- Thiamin (B1)0.05 mg · 0.069 mg4%·6%
- Riboflavin (B2)0.058 mg · 0.061 mg4%·5%
- Niacin (B3)0.16 mg · 0.64 mg1%·4%
- Vitamin B60.052 mg · 0.014 mg3%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline4.2 mg · 0.18 mg1%·<1%
From USDA FoodData Central: Applesauce, unsweetened (Survey (FNDDS) 2709217), Almond cookie (Survey (FNDDS) 2707900). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.