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

Macros Ratio

	Protein	Fat	Carbs
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.6% 510kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	27% 35g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	55% 21g	38g per day for Men 19-50 years
Protein	25.3% 14g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	34% 308μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	18% 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	28.3% 113μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	141% 3.4μg	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	5.42% 0.81mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	28.4% 284mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	211% 1.9mg	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	160% 12.8mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	212% 4.9mg	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	81% 568mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	110% 60.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	73.7% 1105mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	2.06% 76g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, whole wheat, lowfat, frozen, ready-to-heat VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Vitamin A, 4.7 times more Vitamin B1, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 4.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.6 times more Vitamin B2 and 63.3 times more Vitamin E than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Waffles, whole wheat, lowfat, frozen, ready-to-heat as well as Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have 1.7 times more Iron, 7.4 times more Selenium and 557 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2 times more Calcium, 4.9 times more Copper, 4.2 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 4.3 times more Potassium and 2.6 times more Zinc than Waffles, whole wheat, lowfat, frozen, ready-to-heat.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.4 times more Energy, 15.5 times more Fat, 5.9 times more Saturated Fat, 10.4 times more Omega 6, 2.4 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 Oil Roasted Almonds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3