Comparing Nutrients in 1 pound Waffles, gluten-free, frozen, ready-to-heat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Roasted Almonds	Recommended Dietary Allowance
Energy	41% 1193kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	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	16.7% 6.35g	130% 49.4g	38g per day for Men 19-50 years
Protein	22% 12.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Roasted 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	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	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	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 181mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	35.7% 2.86mg	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	154% 3.54mg	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	233% 1628mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	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	153% 2291mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	136% 15mg	11mg per day for Men 19-50 years
Water	5.3% 197g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Waffles, gluten-free, frozen, ready-to-heat vs Roasted Almonds:

• Waffles, gluten-free, frozen, ready-to-heat have 1.5 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.9 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B6, 6.9 times more Vitamin B9 and 24.9 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Dry Roasted Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Dry Roasted 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 Roasted Almonds:

• Waffles, gluten-free, frozen, ready-to-heat have 168.3 times more Sodium and 18 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.7 times more Calcium, 12.3 times more Copper, 5.9 times more Iron, 9 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 5.8 times more Potassium, 5 times more Selenium and 6.6 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 77 times more Omega 3 and 2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Energy, 5.9 times more Fat, 5.2 times more Saturated Fat, 8.1 times more Omega 6, 2.8 times more Sugars, 7.8 times more Fiber and 7.7 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.