Comparing Nutrients in 1 kilogram Waffles, gluten-free, frozen, ready-to-heat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Almonds	14%	72%	14%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Almonds	Recommended Dietary Allowance
Energy	91% 2630kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	331% 431g	166% 216g	130g per day for Men 19-50 years
Sugars	24% 17.3g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 7.9g	% 39.5g	g per day for Men 19-50 years
Fiber	37% 14g	329% 125g	38g per day for Men 19-50 years
Protein	48.6% 27g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1117% 27μg	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	64% 9.6mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Almonds	Recommended Dietary Allowance
Calcium	40% 400mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	1146% 10.3mg	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	78.8% 6.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	340% 7.8mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	513% 3590mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	284% 31mg	11mg per day for Men 19-50 years
Water	11.7% 434g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat vs Almonds:

• Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.6 times more Vitamin B1, 28.5 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B6, 5.5 times more Vitamin B9 and 26.7 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Waffles, gluten-free, frozen, ready-to-heat vs Almonds:

• Waffles, gluten-free, frozen, ready-to-heat have 505 times more Sodium and 9.8 times more Water than Almonds.
• While Almonds contain 6.7 times more Calcium, 11.6 times more Copper, 5.9 times more Iron, 8.7 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus, 5.9 times more Potassium, 10.3 times more Selenium and 6.2 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 1 kilogram:

• Waffles, gluten-free, frozen, ready-to-heat have 256.7 times more Omega 3 and 2 times more Carbohydrate than Almonds.
• While Almonds contain 2.2 times more Energy, 5.6 times more Fat, 4.9 times more Saturated Fat, 7.7 times more Omega 6, 2.5 times more Sugars, 8.9 times more Fiber and 7.8 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.