Comparing Nutrients in 1 pound Almonds VS Van's, Gluten Free, Totally Original Pancakes

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Van's, Gluten Free, Totally Original Pancakes	6%	19%	75%

Macro Nutrients

	Almonds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Energy	91% 2626kcal	33.6% 975kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	82.5% 1.3g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	141% 183g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	25.4% 18.4g	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	0.69% 0.5g	2.7% 1.95g	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	% 0.77g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 18g	% 15g	g per day for Men 19-50 years
Fiber	149% 56.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	171% 96g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Van's, Gluten Free, Totally Original Pancakes	Recommended Dietary Allowance
Calcium	122% 1220mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	55% 0.49mg	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	210% 17mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	182% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	198% 1388mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	100% 1501mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	6.16% 228g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Van's, Gluten Free, Totally Original Pancakes:

• Almonds have 2.9 times more Vitamin B1, 28.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Van's, Gluten Free, Totally Original Pancakes.

Comparing minerals per 1 pound for Almonds vs Van's, Gluten Free, Totally Original Pancakes:

• Almonds have 6.9 times more Calcium, 9.5 times more Copper, 5.3 times more Iron, 7.9 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 5.8 times more Potassium and 5.7 times more Zinc than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 331 times more Sodium and 11.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.7 times more Energy, 11 times more Fat, 7.9 times more Saturated Fat, 13.1 times more Omega 6, 8.3 times more Fiber and 6.4 times more Protein than Van's, Gluten Free, Totally Original Pancakes.
• While Van's, Gluten Free, Totally Original Pancakes contain 97 times more Omega 3 and 1.9 times more Carbohydrate than Almonds.
• Both Almonds and Van's, Gluten Free, Totally Original Pancakes have similar amounts of Sugars per 1 lb.
• Both Almonds as well as Van's, Gluten Free, Totally Original Pancakes have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.