Comparing Nutrients in 5 ounces Almonds VS Van's, Gluten Free, Totally Original Waffles

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%

Macro Nutrients

	Almonds	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Energy	28.3% 821kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	3.4% 2.45g	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	0.22% 0.16g	0.98% 0.71g	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	% 0.24g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 1.1g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	NA	38g per day for Men 19-50 years
Protein	53.5% 30g	7.57% 4.24g	56g per day for Men 19-50 years

Vitamins

	Almonds	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Van's, Gluten Free, Totally Original Waffles	Recommended Dietary Allowance
Calcium	38% 381mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	15.3% 0.14mg	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	65.7% 5.26mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	54.6% 1.26mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	70% 489mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.77% 65.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Van's, Gluten Free, Totally Original Waffles:

• Almonds have 2.5 times more Vitamin B1, 28.5 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B6 and 5.5 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain more Vitamin K than Almonds.
• Both Almonds and Van's, Gluten Free, Totally Original Waffles have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Almonds vs Van's, Gluten Free, Totally Original Waffles:

• Almonds have 5.6 times more Calcium, 10.6 times more Copper, 6.6 times more Iron, 8.7 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus, 6.1 times more Potassium, 10.3 times more Selenium and 5.8 times more Zinc than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 508 times more Sodium and 10.5 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.3 times more Energy, 6.1 times more Fat, 4.9 times more Saturated Fat, 7.7 times more Omega 6, 2.5 times more Sugars and 7.1 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• While Van's, Gluten Free, Totally Original Waffles contain 256.7 times more Omega 3 and 1.9 times more Carbohydrate than Almonds.
• Both Almonds as well as Van's, Gluten Free, Totally Original Waffles have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.