Comparing Nutrients in 1 pound 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	41% 1193kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	11% 3.54g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	218% 3.5g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.23g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	75% 98g	130g per day for Men 19-50 years
Sugars	11% 7.85g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 18g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	149% 56.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	171% 96g	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	30.2% 0.36mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.18mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	507% 12μg	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	29% 4.35mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	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	18% 181mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	520% 4.68mg	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	35.7% 2.86mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	233% 1628mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	153% 2291mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	129% 14mg	11mg per day for Men 19-50 years
Water	5.3% 197g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.