Comparing Nutrients in 14 ounces Roasted Almonds VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Roasted Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	82% 2373kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	8.86% 2.83g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	30.3% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	150% 195g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	23.5% 17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.055% 0.04g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	45% 17g	38g per day for Men 19-50 years
Protein	149% 83g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.6% 218μg	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	283% 6.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	106% 1064mg	56.8% 568mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	85% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	185% 15mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	295% 6.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	267% 1869mg	162% 1135mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	147% 2211mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dry Roasted Almonds have 2.5 times more Vitamin B2 and 58.3 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 5.6 times more Vitamin B1, 1.6 times more Vitamin B3, 4.2 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Dry Roasted Almonds as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dry Roasted Almonds have 1.9 times more Calcium, 5.7 times more Copper, 4.3 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 4.3 times more Potassium and 2.8 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 1.7 times more Iron, 15.3 times more Selenium, 185.7 times more Sodium and 15.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 2.3 times more Energy, 14.7 times more Fat, 5.7 times more Saturated Fat, 10 times more Omega 6, 2.5 times more Fiber and 2.9 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 13.3 times more Omega 3 and 2.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Almonds as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.