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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Blanched Almonds	Recommended Dietary Allowance
Energy	35% 1020kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	8.86% 2.83g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	23.5% 17g	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	NA	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	45% 17g	103% 39.3g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	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	56.6% 226μg	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	56.8% 568mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	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	319% 25.5mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	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	162% 1135mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.48% 18g	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 Blanched Almonds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 5 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B2 and 57.9 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Blanched Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Blanched 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 Blanched Almonds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2 times more Iron, 9.5 times more Selenium, 29.3 times more Sodium and 8.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Calcium, 5.3 times more Copper, 4.1 times more Magnesium, 1.7 times more Phosphorus, 4 times more Potassium and 2.5 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Blanched Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 33.3 times more Omega 3 and 2.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Energy, 14.7 times more Fat, 5.5 times more Saturated Fat, 9.5 times more Omega 6, 2.3 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 Blanched Almonds have similar amounts of Sugars per 14 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.