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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Almonds	Recommended Dietary Allowance
Energy	35% 1020kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	47% 15g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	23.5% 17g	24% 17.3g	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	NA	0.6% 0.44g	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	45% 17g	131% 49.6g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Almonds	Recommended Dietary Allowance
Vitamin A	68.4% 615μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.6% 226μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	283% 6.8μg	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	11% 1.63mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Almonds	Recommended Dietary Allowance
Calcium	56.8% 568mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	455% 4.1mg	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	319% 25.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	162% 1135mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B3, 4.2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 62.5 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Almonds have insufficient amounts of Vitamin C and Vitamin D in 14 oz.

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

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.7 times more Iron, 7.4 times more Selenium, 557 times more Sodium and 8.7 times more Water than Almonds.
• While Almonds contain 1.9 times more Calcium, 5.3 times more Copper, 4.2 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 4.5 times more Potassium and 2.7 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 14 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 44.3 times more Omega 3 and 2.3 times more Carbohydrate than Almonds.
• While Almonds contain 2.3 times more Energy, 14 times more Fat, 5.3 times more Saturated Fat, 9.5 times more Omega 6, 2.9 times more Fiber and 3 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Almonds have similar amounts of Sugars per 14 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.