Comparing Nutrients in 7 ounces Van's, Gluten Free, Totally Original Waffles VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Van's, Gluten Free, Totally Original Waffles	5%	30%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Van's, Gluten Free, Totally Original Waffles	Blanched Almonds	Recommended Dietary Allowance
Energy	17% 492kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.16g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.74% 3.43g	12.7% 9.2g	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	1.37% 0.99g	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	% 0.85g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 1.57g	% 8.85g	g per day for Men 19-50 years
Fiber	NA	51.7% 19.6g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Van's, Gluten Free, Totally Original Waffles	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	17.6% 0.23mg	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	3.97% 16μg	24.3% 97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Van's, Gluten Free, Totally Original Waffles	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	226% 2.04mg	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	14% 1.1mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	158% 3.64mg	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	98% 685mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	2.48% 92g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Van's, Gluten Free, Totally Original Waffles vs Blanched Almonds:

• Van's, Gluten Free, Totally Original Waffles have 1.5 times more Vitamin B5 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Vitamin B1, 17.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6 and 6.1 times more Vitamin B9 than Van's, Gluten Free, Totally Original Waffles.

Comparing minerals per 7 ounces for Van's, Gluten Free, Totally Original Waffles vs Blanched Almonds:

• Van's, Gluten Free, Totally Original Waffles have 26.7 times more Sodium and 10.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.9 times more Calcium, 10.6 times more Copper, 5.9 times more Iron, 8.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 5.4 times more Potassium, 8 times more Selenium and 5.5 times more Zinc than Van's, Gluten Free, Totally Original Waffles.

Comparison of macro-nutrients per 7 ounces:

• Van's, Gluten Free, Totally Original Waffles have 192.5 times more Omega 3 and 2.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Energy, 6.4 times more Fat, 5.1 times more Saturated Fat, 7.8 times more Omega 6, 2.7 times more Sugars and 7.2 times more Protein than Van's, Gluten Free, Totally Original Waffles.
• Both Van's, Gluten Free, Totally Original Waffles as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.