Comparing Nutrients in 1 kilogram 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	88.6% 2570kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	119% 38g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	166% 216g	130g per day for Men 19-50 years
Sugars	59% 43g	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	113% 43g	329% 125g	38g per day for Men 19-50 years
Protein	128% 71.4g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Almonds	Recommended Dietary Allowance
Vitamin A	172% 1550μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	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	143% 570μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	713% 17μg	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	27.3% 4.1mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	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	143% 1430mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	804% 64.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	744% 17mg	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	409% 2860mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	10.4% 384g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.