Comparing Nutrients in 500 calories Blanched Almonds VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

• Blanched Almonds: 84.7g
• Waffles, gluten-free, frozen, ready-to-heat: 190g

Blanched Almonds have 2.2 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	4.64% 1.5g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	63% 82g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	4.54% 3.3g	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% 0g	1.3% 0.95g	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	% 0.025g	% 0.82g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 1.5g	g per day for Men 19-50 years
Fiber	22% 8.4g	7% 2.66g	38g per day for Men 19-50 years
Protein	32.4% 18g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	9.8% 0.13mg	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	10.4% 41.5μg	3.8% 15.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	212% 5.1μg	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	134% 20mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	20% 200mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	19% 0.17mg	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	34.7% 2.78mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	64.6% 1.5mg	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	58.2% 408mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	6.93% 236mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	2.23% 82.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Waffles, gluten-free, frozen, ready-to-heat:

• Blanched Almonds have 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.
• While Waffles, gluten-free, frozen, ready-to-heat contain 3.4 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Blanched Almonds as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Waffles, gluten-free, frozen, ready-to-heat:

• Blanched Almonds have 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.
• While Waffles, gluten-free, frozen, ready-to-heat contain 1.7 times more Phosphorus and 59.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Manganese per 500 kcal.
• Both Blanched Almonds as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 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.
• While Waffles, gluten-free, frozen, ready-to-heat contain 431.8 times more Omega 3 and 5.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy and Sugars per 500 kcal.
• Both Blanched Almonds as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.