Comparing Nutrients in 500 calories Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Blanched Almonds

Weight per 500 calories

• Waffles, whole wheat, lowfat, frozen, ready-to-heat: 195g
• Blanched Almonds: 84.7g

Blanched Almonds have 2.3 times more energy per unit of mass than Waffles, whole wheat, lowfat, frozen, ready-to-heat, which is very high in comparison to other foods. Waffles, whole wheat, lowfat, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 500 calories - Waffles, whole wheat, lowfat, frozen, ready-to-heat or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	12% 16g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	5.4% 3.92g	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	NA	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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	22% 8.37g	22% 8.4g	38g per day for Men 19-50 years
Protein	25% 14g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.95mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	7.5% 0.097mg	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	27.7% 111μg	10.4% 41.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	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	5.3% 0.8mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.35% 6.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Blanched Almonds	Recommended Dietary Allowance
Calcium	28% 278mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	97% 0.87mg	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	156% 12.5mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	67.6% 1.56mg	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	79.5% 556mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	108% 59.3μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Blanched Almonds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 5.2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 11.4 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 25.2 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Blanched Almonds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.4 times more Calcium, 4.5 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 21.9 times more Selenium and 67.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Copper, 1.8 times more Magnesium and 1.8 times more Potassium than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Blanched Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 76.3 times more Omega 3, 6 times more Carbohydrate and 2.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Fat, 2.4 times more Saturated Fat, 4.2 times more Omega 6 and 1.3 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Blanched Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.