Comparing Nutrients in 14 ounces Waffles, gluten-free, frozen, ready-to-heat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Blanched Almonds	Recommended Dietary Allowance
Energy	36% 1044kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	191% 3.06g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 171g	57% 74g	130g per day for Men 19-50 years
Sugars	9.47% 6.87g	25.3% 18.4g	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	2.74% 2g	0% 0g	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	% 1.7g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 3.14g	% 17.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	103% 39.3g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	35% 0.46mg	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	7.94% 31.8μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	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	25.4% 3.8mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Blanched Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	453% 4.08mg	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	31.3% 2.5mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	317% 7.3mg	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	204% 1425mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	134% 2004mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Blanched Almonds:

• Waffles, gluten-free, frozen, ready-to-heat have 1.5 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Vitamin B1, 17.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 6.1 times more Vitamin B9 and 24.7 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Blanched Almonds:

• Waffles, gluten-free, frozen, ready-to-heat have 26.6 times more Sodium and 9.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.9 times more Calcium, 11.5 times more Copper, 5.2 times more Iron, 8.6 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus, 5.3 times more Potassium, 8 times more Selenium and 5.9 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 14 ounces:

• Waffles, gluten-free, frozen, ready-to-heat have 192.5 times more Omega 3 and 2.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, 5.9 times more Fat, 5.1 times more Saturated Fat, 7.8 times more Omega 6, 2.7 times more Sugars, 7.1 times more Fiber and 7.9 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.