Comparing Nutrients in 1 pound 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	38.8% 1125kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	38.4% 37.3g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 184g	73.3% 95g	130g per day for Men 19-50 years
Sugars	11% 7.85g	30.4% 22g	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	3.13% 2.27g	0.063% 0.045g	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	% 1.95g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 21.5g	g per day for Men 19-50 years
Fiber	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	170% 95g	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	31.4% 0.38mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	47.5% 0.62mg	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	9.07% 36.3μg	62.4% 249μg	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	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	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	21.8% 218mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	554% 5mg	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	31.8% 2.54mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	175% 4mg	440% 10mg	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	224% 1565mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	154% 2304mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	136% 15mg	11mg per day for Men 19-50 years
Water	5.67% 210g	0.3% 11g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Van's, Gluten Free, Totally Original Waffles has 1.5 times more Vitamin B5 and more Vitamin K than Roasted Almonds.
• While 1 lb 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 pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin K

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

• 1 pound of Van's, Gluten Free, Totally Original Waffles has 169.3 times more Sodium than Roasted Almonds.
• While 1 lb 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 pound of Van's, Gluten Free, Totally Original Waffles lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound of Roasted Almonds provide inadequate amounts of Omega 3