Comparing Nutrients in 1 kilogram Van's, Gluten Free, Totally Original Waffles VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Roasted Almonds	Recommended Dietary Allowance
Energy	85.5% 2480kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	84.7% 82.2g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	128% 41g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	761% 129g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	312% 405g	162% 210g	130g per day for Men 19-50 years
Sugars	24% 17.3g	67% 48.6g	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	6.9% 5g	0.14% 0.1g	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	% 4.3g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 7.9g	% 47.5g	g per day for Men 19-50 years
Fiber	NA	287% 109g	38g per day for Men 19-50 years
Protein	53.4% 30g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	105% 1.36mg	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	20% 80μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Roasted Almonds	Recommended Dietary Allowance
Calcium	48% 480mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	1221% 11mg	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	70% 5.6mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	970% 22.3mg	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	493% 3450mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	339% 5080mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	12.5% 462g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Van's, Gluten Free, Totally Original Waffles VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Van's, Gluten Free, Totally Original Waffles versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Van's, Gluten Free, Totally Original Waffles vs Roasted Almonds:

• 1 kilogram of Van's, Gluten Free, Totally Original Waffles has 1.5 times more Vitamin B5 and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 29.9 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B6 and 6.9 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles and Roasted Almonds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Van's, Gluten Free, Totally Original Waffles vs Roasted Almonds:

• 1 kilogram of Van's, Gluten Free, Totally Original Waffles has 169.3 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 5.6 times more Calcium, 11.3 times more Copper, 6.7 times more Iron, 9 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 5.9 times more Potassium, 5 times more Selenium and 6.1 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• 1 kilogram of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Van's, Gluten Free, Totally Original Waffles has 77 times more Omega 3 and 1.9 times more Carbohydrate than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.4 times more Energy, 6.4 times more Fat, 5.2 times more Saturated Fat, 8.1 times more Omega 6, 2.8 times more Sugars and 7 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3