Comparing Nutrients in 300 calories Waffles, gluten-free, frozen, ready-to-heat VS Blanched Almonds

Weight per 300 calories

• Waffles, gluten-free, frozen, ready-to-heat: 114g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.2 times more energy per unit of mass than Waffles, gluten-free, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Waffles, gluten-free, frozen, ready-to-heat or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	2.72% 1.97g	3.25% 2.35g	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	0.79% 0.57g	0% 0g	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	% 0.49g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 2.27g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.88% 0.076mg	4.5% 0.058mg	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	2.3% 9.13μg	6.23% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	127% 3.06μg	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	7.3% 1.1mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	58% 0.52mg	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	9% 0.72mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	8.4% 35.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	40.6% 0.93mg	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	58.5% 410mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	4.16% 141mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0.83% 0.46μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	38.4% 576mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Waffles, gluten-free, frozen, ready-to-heat vs Blanched Almonds:

• Waffles, gluten-free, frozen, ready-to-heat have 3.4 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 7.9 times more Vitamin B2, 2.7 times more Vitamin B9 and 11 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Waffles, gluten-free, frozen, ready-to-heat vs Blanched Almonds:

• Waffles, gluten-free, frozen, ready-to-heat have 1.7 times more Phosphorus and 59.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Calcium, 5.1 times more Copper, 2.3 times more Iron, 3.9 times more Magnesium, 2.4 times more Potassium and 2.6 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Blanched Almonds have similar amounts of Manganese per 300 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Waffles, gluten-free, frozen, ready-to-heat have 431.8 times more Omega 3 and 5.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Fat, 2.3 times more Saturated Fat, 3.5 times more Omega 6, 3.2 times more Fiber and 3.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Blanched Almonds have similar amounts of Energy and Sugars per 300 kcal.
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.