Comparing Nutrients in 1 kilogram Blanched Almonds VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	203% 5900kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	22.3% 7.14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	76.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	378% 492g	130g per day for Men 19-50 years
Sugars	64% 46.3g	59% 43g	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% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	113% 43g	38g per day for Men 19-50 years
Protein	382% 214g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	172% 1550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	358% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	439% 5.7mg	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	123% 490μg	143% 570μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	713% 17μg	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	1583% 238mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	236% 2360mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	214% 1.93mg	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	410% 32.8mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	744% 17mg	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	687% 4810mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	555% 305μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	10.4% 384g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Blanched Almonds have 1.5 times more Vitamin B2 and 57.9 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, 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.
• Both Blanched Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Blanched Almonds as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Blanched Almonds have 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.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 2 times more Iron, 9.5 times more Selenium, 29.3 times more Sodium and 8.5 times more Water than Blanched Almonds.
• Both Blanched Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 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.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 33.3 times more Omega 3 and 2.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Sugars per 1 kg.
• Both Blanched Almonds as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.