Comparing Nutrients in 100 calories Almonds VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 100 calories

• Almonds: 17.3g
• Waffles, gluten-free, frozen, ready-to-heat: 38g

Almonds have 2.2 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has very high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 100 calories - Almonds or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Almonds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	3.47% 3.36g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0.91% 0.66g	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	0.026% 0.019g	0.26% 0.19g	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	% 0.029g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.3g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Almonds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	2.53% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	1.17% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	1.96% 0.025mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	0.76% 3.04μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	42.5% 1μg	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	29.5% 4.43mg	2.43% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.5% 4.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	1.52% 15.2mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	3.76% 0.034mg	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	8% 0.64mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	2.8% 11.8mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.28% 0.15μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.45% 16.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Waffles, gluten-free, frozen, ready-to-heat:

• Almonds have 12.9 times more Vitamin B2, 2.5 times more Vitamin B9 and 12.1 times more Vitamin E than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 2.2 times more Vitamin B5, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Almonds as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Waffles, gluten-free, frozen, ready-to-heat:

• Almonds have 3.1 times more Calcium, 5.3 times more Copper, 2.7 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 2.7 times more Potassium, 4.7 times more Selenium and 2.8 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 1.6 times more Phosphorus and 1111.8 times more Sodium than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 2.6 times more Fat, 2.2 times more Saturated Fat, 3.5 times more Omega 6, 4.1 times more Fiber and 3.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 565.1 times more Omega 3 and 4.4 times more Carbohydrate than Almonds.
• Both Almonds and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy and Sugars per 100 kcal.
• Both Almonds as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.