Comparing Nutrients in 7 ounces Roasted Almonds VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	41% 1187kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	75% 98g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	11.7% 8.5g	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	0.027% 0.02g	NA	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	87% 1.13mg	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	27.3% 109μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	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	316% 47.4mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	53% 532mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	42.6% 0.38mg	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	93% 7.4mg	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	148% 3.4mg	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	134% 935mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	110% 60.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	2.06% 76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dry Roasted Almonds have 2.5 times more Vitamin B2 and 58.3 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 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.
• Both Dry Roasted Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Dry Roasted Almonds as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• Dry Roasted Almonds have 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.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 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.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 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.
• While Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 13.3 times more Omega 3 and 2.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Waffles, whole wheat, lowfat, frozen, ready-to-heat have similar amounts of Sugars per 7 oz.
• Both Dry Roasted Almonds as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.