Comparing Nutrients in 5 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS 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	12.6% 364kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	16% 6.1g	37% 14g	38g per day for Men 19-50 years
Protein	18% 10g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	12.5% 0.16mg	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	20% 80.8μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	101% 2.42μg	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	3.87% 0.58mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	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	20.3% 203mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	162% 1.46mg	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	114% 9.1mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	105% 2.43mg	113% 2.6mg	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% 405mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	78.6% 43.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	52.6% 790mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Blanched Almonds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 5 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B2 and 57.9 times more Vitamin E 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 Vitamin B5 and Vitamin B9 per 5 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Blanched Almonds have insufficient amounts of Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Waffles, whole wheat, lowfat, frozen, ready-to-heat vs Blanched Almonds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 2 times more Iron, 9.5 times more Selenium, 29.3 times more Sodium and 8.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Calcium, 5.3 times more Copper, 4.1 times more Magnesium, 1.7 times more Phosphorus, 4 times more Potassium and 2.5 times more Zinc 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 Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 33.3 times more Omega 3 and 2.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Energy, 14.7 times more Fat, 5.5 times more Saturated Fat, 9.5 times more Omega 6, 2.3 times more Fiber and 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 Sugars per 5 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.