Comparing Nutrients in 5 ounces Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Roasted Almonds	Recommended Dietary Allowance
Energy	12.6% 364kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.06g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	11.8% 0.19g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	16% 6.1g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	18% 10g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	20.3% 203mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	105% 2.43mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	78.6% 43.2μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	52.6% 790mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	0.092% 3.4g	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 Roasted Almonds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 5.6 times more Vitamin B1, 1.6 times more Vitamin B3, 4.2 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Vitamin B2 and 58.3 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dry Roasted 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 Dry Roasted 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 Roasted Almonds:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.7 times more Iron, 15.3 times more Selenium, 185.7 times more Sodium and 15.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Calcium, 5.7 times more Copper, 4.3 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 4.3 times more Potassium and 2.8 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 5 ounces:

• Waffles, whole wheat, lowfat, frozen, ready-to-heat have 13.3 times more Omega 3 and 2.3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Energy, 14.7 times more Fat, 5.7 times more Saturated Fat, 10 times more Omega 6, 2.5 times more Fiber and 2.9 times more Protein than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat and Dry Roasted Almonds have similar amounts of Sugars per 5 oz.
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.