Comparing Nutrients in 1 kilogram 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	88.6% 2570kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 492g	144% 187g	130g per day for Men 19-50 years
Sugars	59% 43g	64% 46.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	113% 43g	261% 99g	38g per day for Men 19-50 years
Protein	128% 71.4g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Blanched 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	439% 5.7mg	88.5% 1.15mg	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	143% 570μg	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	143% 1430mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	1141% 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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	744% 17mg	798% 18.4mg	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	409% 2860mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	48.2% 1640mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	555% 305μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	10.4% 384g	1.2% 45g	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 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 1 kg.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Blanched 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 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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