Comparing Nutrients in 300 calories Almonds VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Weight per 300 calories

• Almonds: 51.8g
• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 117g

Almonds have 2.3 times more energy per 100g than Waffles, whole wheat, lowfat, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Almonds or Waffles, whole wheat, lowfat, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	9.7% 0.16g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	44% 57.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	6.9% 5g	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	13.2% 5g	38g per day for Men 19-50 years
Protein	19.6% 11g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	16.6% 66.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	83% 2μg	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	88.5% 13.3mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	14% 139mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	25% 0.23mg	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	24% 1.92mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	87% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	64.7% 35.6μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Almonds have 27.7 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain more Vitamin A, 4.7 times more Vitamin B1, 3.6 times more Vitamin B3, 1.8 times more Vitamin B5, 9.4 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Vitamin B2 per 300 kcal.
• Both Almonds as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Almonds have 2.4 times more Copper, 1.8 times more Magnesium and 2 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 3.9 times more Iron, 1.8 times more Manganese, 1.3 times more Phosphorus, 16.8 times more Selenium and 1254.9 times more Sodium than Almonds.
• Both Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Calcium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 6.2 times more Fat, 2.4 times more Saturated Fat, 4.2 times more Omega 6, 1.3 times more Fiber and 1.3 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 99.9 times more Omega 3, 5.1 times more Carbohydrate and 2.2 times more Sugars than Almonds.
• Both Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.